‘Carbohydrate loading’ is useful for athletes taking part in
events lasting more than 90 mins to maximise energy stores before their event.
This involves eating 10-12 g of carbohydrate per kg body weight, per day, for
1.5-2 days before the event, while also resting from training. For
a person weighing 70 kg, this translates to 700–840 g carbohydrate per day
(contributing 2,800-3,350 kcal). Thus, the intake of carbohydrate should be
doubled or tripled for one or two days before the high intensity exercise.
“Periodised
carbohydrate intake” involves varying carbohydrate intake in relation to
exercise sessions (e.g. training in a fasted state, eating high carbohydrate
for competitions). This can improve performance in endurance sports such as 10
km races. A
qualified sports nutritionist/dietitian can advise on a periodised plan to suit
your needs including what types of food to eat and when.
