Carb Loading

Carbohydrate loading has been deemed a "staple" in sports when preparing for a big competition. Many teams will have dinners together as a way to provide ample carbohydrates the day before games.

I'm here to tell you that it doesn't work for everyone. Our bodies take carbs, or glucose, and turn it into glycogen, the storage form of carbs, so that we can use it later when the body demands it. This glycogen stays in our muscle is provides some of the most immediate energy for our bodies when we are exercising. When the glycogen runs out, our body looks to other sources for energy like fat for energy. It's also possible to get energy immediately through eating or drinking carbs in the moment.

What I learned in my sports seminar is that carbohydrate loading is really only meant for high intensity activities lasting longer than 90 minutes. Sciencey translation? You run out of glycogen stores normally around 90 minutes.

For this reason, it is important to prepare appropriately for big events. You have a lot of training tomorrow? Have an extra portion of pasta for dinner. This will boost glycogen stores more and get that much more energy into your system in preparation.

Carbohydrate loading can backfire. Did you know, when you eat carbs, for every 1 gram you eat, you need 3 grams of water to hold it in the body? That means it can easily make you feel bloated. This is not ideal for game time. Be careful when preparing for big games. Also, those who are not reaching that intense level of activity or are not exercising for 90 minutes, are simply not taking advantage of more energy. This can lead to weight gain, bloating, and the same uncomfortable feelings.

Not everyone has the ability to cram a large amount of carbs in at one meal. The alternative to carbohydrate loading would be a more consistent intake of carbs through out the exercise. Making sure you have a Gatorade or similar sports drink is a great idea. If your day is demanding that much more out of you, you can try eating gummy bears with your Gatorade (seriously!). One of my mentors taught me to mix 1:1 ratio of peanut butter to honey in a plastic bag, then when needing more energy, cut the corner and squeeze out to eat. Talk about an easy and effective way of getting quick carbohydrate energy with some protein to promote muscle health!

Make sure your carb loading is warranted. This can be helpful to guys looking to have more energy for their practices. Next week's topic? Salt: Should you be worried? Depending on circumstance, probably not! Stay tuned...