By:
Kaila Lapins and
Lisa Foster

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Compounds composed of carbon, oxygen and hydrogen arranged as monosaccharides or multiples of monosaccharides.
Carbohydrates are the primary source of energy for physical activity
Simple carbohydrates are the easily identified by their sweet taste. They are the simple sugars in our diet and are also easily digested.
Complex carbohydrates are the starches and fiber you get from your diet. They contain the vitamins and minerals.

Simple carbohydrates
Sweet fruits and vegetables
Some grains
Deserts
Complex carbohydrates
Potatoes, yams
Wheat
Rice
Pasta
Bran
Wholegrain breads and cereals
Vegetables such as carrots, cabbage, brussel sprouts and broccoli
Foods containing oats and barley

Carbo-loading:
 is a legal method of boosting the amount of glycogen in the body prior to a competition.
 is a strategy involving changes to training and diet that can maximize muscle glycogen (carbohydrate) stores prior to endurance competition.
 Is meant to increase muscle glycogen stores above normal levels so it delays the onset of fatigue during a major competition.

 Start time is about a week before a major competition.
It involves 2 stages:
1.
Depletion stage- For the first 3-4 days of this process, you eat a minimal amount of carbohydrates to deplete your body’s glycogen storage. At the end of these 3-4 days, your body will think that there is a problem with the glycogen storage within the body. As a result it’ll think that it should store more glycogen. During these days, you need to maintain a moderate training intensity but reduce the duration as the days go by.

2. Consumption stage- For the last 3 days, you need to consume primarily complex carbohydrates and reduce the training load of your activity. You should cut the intensity and duration of your workouts down to half or a quarter of what you usually do. When you do this, your body will replenish its glycogen stores that you had lost in the previous days and it will even add a little more. Your diet should consist of 70% carbohydrates for this process to work properly.
NOTE: It is especially important that you allow one day of rest to allow your muscles to store the carbohydrates.

Duration Before event Training intensity
7 days Moderate 90 minutes
6 days
5 days
4 days
3 days
2 days
1 day
Moderate
Moderate
Moderate
Easy
Easy
Rest
60 minutes
40 minutes
30 minutes
20 minutes
20 minutes
Diet
Low carbs/ high protein
Low carbs/ high protein
Low carbs/ high protein
High carbs
High carbs
High carbs
High carbs

 Carbo-loading is said to be effective only in endurance activities that exceed 90 minutes.
 Sports include: marathon running, long distance swimming, cycling, cross country skiing.
 It is said not to work well in team sports and sprinting.

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Pros improve endurance athletes’ performance.
It is estimated that carbohydrate loading can improve performance over a set distance by 2-3%.
Could possibly give you that mental advantage that you need.
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Cons
Weight gain because you store extra water in the muscles
You often feel tired during the depletion stage because you do not take in enough glucose
Increased blood cholesterol
Does not increase endurance to non-athletes.
Symptoms of depletion include nausea, dizziness and irritability

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Carbohydrate loading can nearly double an individual's muscle glycogen stores
It is very important to consume large amounts of water or other fluids to help the digestion of carbohydrates.
Make sure you eat enough carbohydrates but also make sure that they are they are mainly complex carbohydrates such as pasta, whole wheat breads and vegetables.
The glycogen will be stored in exercising muscle group, therefore a swimmer should not be running a week before the major competition.