HLTH 645
Learning Activity: Carbohydrates and Endurance Sports
Rachel Steinbarger
Liberty University
HLTH-645 Performance Nutrition for the Physically Active
Dr. Catharine Anna Henderson
July 18, 2021
HLTH 645
1. The physiological response of carbohydrate loading in sports.
The physiological response of carbohydrate loading in sports is it is “used to increase or
elevate muscle glycogen content higher than normally has been shown to increases
energy during endurance events.”3 Overall, this type of physiological response is positive
when practiced correctly because carbohydrates give the body help with muscle use while
glycogen gives the muscle energy when being physically active. Energy is needed to
compete at a high level, like a marathon runner.
2. The process of carbohydrate loading.
The process of carbohydrate loading starts “seven days prior to the competition,
exhaustive exercise in performed for 3 ½ days in combination with an extremely low-
carbohydrate diet.”1 The is when the depletion begins with carbohydrates within the
body because of exercise and lack of carbohydrates being consumed. With this phase
there are some side effects that come along with it such as, irritability, hypoglycemia,
fatigue, inability to finish required workout and it could result in an injury.1 “The
depletion stage is followed by 3 ½ days of very light or no exercise and a high
carbohydrate diet.”1 This is known as the repletion stage and the body is able to store a
large number of carbohydrates. “The repletion stage may also have some adverse effects,
including gastrointestinal distress due to the reintroduction of sugars, starches, and fiber,
as well as an increase in muscle water storage.”1 Even though this is the process of
carbohydrate loading it is sometimes hard for athletes because they may feel bloated,
heavy and even uncomfortable. Ultimately, carbohydrate loading is done to give athletes
the energy they need by storing the glycogen needed for endurance exercises such as
marathon running or body building.
HLTH 645
3. The advantages and disadvantages of various carbohydrate loading techniques.
The advantages or benefits of various carbohydrate loading is it “can help athletes to go
for longer without experiencing fatigue.”2 Two other advantages or benefits of various
carbohydrate loading techniques is it “increases glycogen stores in tissues”2 and is “helps
to build muscle mass and prevent age-related muscle loss.”2
The disadvantages or pitfalls of various carbohydrate loading techniques can cause some
issues with many different types of gym goers, but “casual gym-goers and high-intensity
sports teams should avoid too many carbohydrates, as such a meal plan can lead to water
retention and weight gain.”2 This can lead to long lasting health issues and carbohydrate
loading can lead to severe bloating. “Many foods that are rich in carbohydrates also
contain dietary fiber which, while beneficial in small amounts, can lead to constipation
and diarrhea”2 especially when consumed in a high amount. If you are not working
towards a long endurance run or marathon, carbohydrate loading will not be beneficial
and could in turn lead to weight gain and digestive problems.
4. The timing, amount, and listing of appropriate food sources for carbohydrate
loading.
The timing of carbohydrate loading is done a week before the event, then one to three
days prior to the event and lastly the night before the event. Your total intake or amount
of carbohydrates should be “85 to 95 percent of your calories should come from carbs”4
and with carbohydrates you have to be careful when choosing foods to incorporate.
“Eating about 4 grams of carbs for every pound of body weight.”4 Make sure you limit
the amounts of carbohydrates that are high in fat and continue to incorporate rich
carbohydrate foods.
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Six weeks before event you should practice carbohydrate loading, “start eating more
carbs and less fat and protein.”4 Make a plan one week before your race and “pack plenty
of snacks, such as energy bars, pretzels, and crackers.”4 Two to three days before the race
is when you should switch your carbohydrate intake to more carbohydrates. The night
before the race do not overeat in carbohydrates, “eat on the early side so you have lots of
time to digest.”4 The morning of the race, “three hours before the start, eat 150 grams of
carbs, like a bagel and yogurt or sports drink and oatmeal.”4 The use of energy drinks,
gels and chews during a race also help keep the runner’s energy high.
Appropriate foods to incorporate when carbohydrate loading are oatmeal, low fat milk,
mixed berries, nut butter, orange juice, dried fruits, white or wheat bread, lunch meat,
cheese, grapes, chocolate milk-low fat, sweet potato, rice, butternut squash, grilled
chicken, cooked vegetables, salad with low fat dressing, sports drinks, crackers, pretzels
name a few.
5. Any additional information needed to explain the why, how, when, and what of
carbohydrate loading.
The first misconception of carbohydrate loading is consuming more calories in the day is
considered carbohydrate loading, but this is entirely incorrect. Carbohydrate loading is
actually more calories are coming from carbohydrates.
HLTH 645
References:
1. Dunford M, Doyle J. Nutrition for Sport and Exercise. 4th ed. CENGAGE Learning
Custom Publishing; 2017.
2. Stockton T. The pros and cons of carb-loading for athletes: PTandMe. Ptandme.com.
Published July 18, 2018. Accessed July 18, 2021. http://ptandme.com/carb-loading/
3. Mueller A, Reek A, Schantzen J. Effects of carbohydrate loading on high performance
athletics. Umn.edu. Accessed July 18, 2021.
http://cehsp.d.umn.edu/sites/cehsp.d.umn.edu/files/effectsofcarbohydrateloadingonhighpe
rformanceathletics.pfd
4. Runner’s World Editors, Mcdowell D. The ultimate guide to properly carb-loading so you
can crush your next big race. Runnersworld.com. Published May 21, 2018. Accessed July
18, 2021. http://www.runnersworld.com/nutrition-weight-loss/a20826888/the-right-way-
to-carbo-load-before-a-race/
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