The Latest on Carbohydrate Loading: A Practical Approach

Sedlock, Darlene A.

doi:10.1249/jsr.0b013e31817ef9cb

Cited by 32Muscle metabolism and nutritionSports Performance and TrainingCardiovascular and exercise physiology

The Latest on Carbohydrate Loading: A Practical Approach

Sedlock, Darlene A.·2008·Current Sports Medicine Reports

DOI 10.1249/jsr.0b013e31817ef9cb

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Abstract

High dietary carbohydrate (CHO) intake for several days before competition (CHO loading) is known to increase muscle glycogen stores, with subsequent ergogenic performance benefits often seen in events longer than 90 min in duration. CHO-loading strategies vary in characteristics such as type and duration of dietary manipulation and the accompanying exercise/training activities. Additionally, glycogen concentration may remain elevated for up to 5 d. This versatility in CHO-loading strategies allows the athlete greater flexibility in tailoring pre-event preparation. Women who attempt to CHO load should be particularly attentive to both total energy intake and relative CHO intake; dietary CHO should exceed 8 g x kg body mass(-1) x d(-1) or 10 g x kg lean body mass(-1) x d(-1). As long as the amount ingested is adequate for loading, the type of CHO is less important, with the exception of 1-d loading protocols where the glycemic index may be an important consideration.

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Achieving high intakes of CHO (≥8 g/kg body weight/day) commonly recommended for CHO loading can be difficult for women whose habitual energy intakes are <2000 kcal/day, as this dose amounts to ingesting more than 70-90% of total energy intake as CHO for a 60-kg woman.
“Achieving the high intakes of CHO (≥8 g.kg body weight−1 day−1) commonly recommended for CHO loading can be difficult for women whose habitual energy intakes are <2000 kcal.d−1 [192–194], as this dose amounts to ingesting more than 70–90% of the total energy intake as CHO for a 60-kg woman.”
From International society of sports nutrition position stand: nutritional concerns of the female athlete (2023) · cites this paper as [193]

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Authors: Sedlock, D. A.
Affiliations: Purdue University West Lafayette (US)
Corresponding author: Sedlock, Darlene A.
Venue: Current Sports Medicine Reports
Publisher: Ovid Technologies (Wolters Kluwer Health)
Published: 2008-07
Volume: 7
Issue: 4
Pages: 209-213
ISSN: 1537-890X (ISSN-L)
DOI: 10.1249/jsr.0b013e31817ef9cb
OpenAlex: W2034004536
Cited by: 32
References: 42
Citations by year: 2026: 2 · 2025: 2 · 2024: 3 · 2023: 3 · 2022: 2 · 2021: 1 · 2019: 1 · 2018: 1 · 2016: 4 · 2015: 2 · 2014: 3 · 2013: 3
FWCI: 0.73
Type: journal article
Language: en
Open access: closed
Locations: Current Sports Medicine Reports (publishedVersion)
PubMed (publishedVersion)
Topics: Life Sciences › Biochemistry, Genetics and Molecular Biology › Cell Biology › Muscle metabolism and nutrition
Health Sciences › Medicine › Orthopedics and Sports Medicine › Sports Performance and Training
Health Sciences › Medicine › Complementary and alternative medicine › Cardiovascular and exercise physiology
Keywords: carbohydrate loading, muscle glycogen, ergogenic aids, endurance performance, carbohydrate intake, glycemic index, female athletes, energy intake
MeSH terms: Dietary Carbohydrates, Female, Glycogen, Humans, Sex Factors, Sports, Muscle, Skeletal, Body Size, Athletic Performance

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The Latest on Carbohydrate Loading: A Practical Approach

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