Is Carbohydrate Loading Recommended?

Carbohydrate loading

Consuming excessive portions of carbohydrates directly after a workout is a technique popularized in the last few decades by fitness enthusiasts because it promotes a high level of muscle glycogen replenishment. To suggest that it has only been used in the last few decades is incorrect, because professional bodybuilders and athletes have been aware of this method for years, but it garnered greater popularity with the general populace in the last decade or so. Prior to that time, a mass market for energy drinks, protein shakes, energy bars and powders did not exist. Traditionally, the belief is that the harder one exercises, the more carbohydrates that are required to replenish the glycogen expended by the muscles during the routine. Since glycogen can only be recreated from carbohydrates, the technique is based in scientific fact.

Carbohydrates are not an essential nutrient for humans, however, because the body can obtain all its energy requirements from proteins and fats. However, the brain and the neurons of the brain cannot burn fat and thus require added glucose for energy. While the body can manufacture a certain amount of glucose from amino acids and protein, it is not optimal for the body’s performance. The Institutes of Medicine suggests that Americans and Canadians achieve 40% to 65% of their dietary energy from carbohydrates, while the FDA and WHO recommend between 55% and 75%. While carbohydrates are naturally found in products such as bread, pasta, beans, potatoes, bran, rice and cereals, modern fitness enthusiasts consume carbohydrates in the form of an energy drink or some form of energy bar after their workout.

Traditions

Traditionally, it was believed that one must consume carbohydrates within four to five hours after a strenuous athletic activity to replenish the glycogen expended during the exercise routine. A relatively recent study from Britain showed, however, that carbohydrate loading does not necessarily translate into improved endurance and performance. The study in question examined seven male recreational runners who ran on a treadmill for 90 minutes at 70% of their maximum oxygen uptake, then spent a four-hour period resting, followed by a 15 minute run using the pattern of five minutes at 60% and ten minutes at 70%. This was done in two different trials. During one of the trials, each subject ingested 2.7 liters of an isotonic solution containing 50g of carbohydrates during the rest session, while during the other running session the subjects ingested the same amount of solution, but this time with 175g of carbohydrates. The hypothesis was that the high carbohydrate rest period would be followed by a higher rate of muscle glycogen utilization during the second round of exercise, implying that carbohydrates can improve the endurance of an individual’s running capacity.

However, while muscle biopsy samples showed a higher rate of muscle glycogen re-synthesis after the high carbohydrate trial, the levels of utilization between both rounds of exercise was roughly the same. According to the researchers, this suggests that muscle glycogen availability may not be the only restricting factor with respect to restoring exercise capacity after recovery from a prolonged routine. The results of the study were published in the International Journal of Sports Medicine in 2003.

Modern workouts

Glycogen is the necessary fuel that keeps muscles working during any type of exertion, but unlike fat glycogen cannot be stored in the body in large quantities. What that means is that every time any type of physically exerting exercise is undertaken, excess glycogen stored in the muscles is used. The only way to replenish the glucose is through the intake of carbohydrates. While it is true that the muscles can draw on fat to provide fuel for further contractions and force production after glycogen has been depleted, the issue is that fat can only be used for low intensity burns, which means that movement speed and the intensity of the exercise drops. This is why athletes who have an improper method of glycogen replenishment will see significant reductions in their performance after roughly 60 minutes, while athletes who have consumed significant additional carbohydrates are able to continue the pace.

At the end of the day, the question asked is, “How do I ensure that I am appropriately fueled?” The answer to that question is fairly complex, because one can indeed overload on carbohydrates, and when that happens the body actually feels sluggish as opposed to energized.

The window of opportunity is something that many fitness instructors discuss, and it is usually considered to be a 30 minute to five hour period after the workout during which the muscles literally open the doors for the body to replenish glycogen supplies. This is why it is crucial after every strenuous exercise routine to replenish with carbohydrates within 30 minutes to an hour. That noted, it is also important to maintain a healthy level of carbohydrates, proteins, and sugars at optimal levels at all times. The easiest way to do this is simply contact a licensed nutritionist to determine the proper levels for your own personal peak performance levels.

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