Carbohydrate loading: Depletion of muscle

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Carbohydrate loading: Depletion of muscle glycogen can cause a decrease in exercise energy output. The use of CHO loading to maximize muscle glycogen stores at the beginning of exercise or competition could be beneficial for student athletes who participate in continuous exercise for more than 90-120 minutes (Wilkinson and Liebman, 1997). The classic method of CHO loading recommended by Bergstrom et. al., (1967), includes glycogen depletion from a long low intensity workout, followed by loading. The student athlete should eat a CHO rich diet (pasta, potatoes, bread other grains or starchy vegetables) in which 90% of the total k/cal are from CHO, for 2-3 days to allow the muscles to become saturated. This involves CHO intakes of 500 to 600 g per meal. The classic method of loading occurs when the student athlete depletes the muscle reserves of glycogen by engaging in a strenuous workout (endurance runners, a 2-3 hour steady run) and then eats a very restricted, low CHO diet for 3 days, followed by a CHO loading phase of 2-3 days in which a very high CHO diet, in which more than 90% of total k/cal are consumed from CHO.