Why is the modified method of carbohydrate loading now more common?

The modified method skips the depletion phase and simply tapers training while raising carbohydrate intake for one to three days. The method avoids fatigue and irritability in the final week.

What are the disadvantages of carbohydrate loading?

Glycogen is stored with about three grams of water per gram, so body mass rises. The extra weight can bring heaviness and bloating.

Which performers would benefit from carbohydrate loading?

Endurance performers in events lasting over about 90 minutes benefit, such as marathon runners, triathletes and road cyclists. A 400 m runner would gain nothing.

Edexcel A-Level Physical Education 9PE0

The Musculo-Skeletal System

Topic overview Muscles, bones and movements of the upper body Muscles, bones and movements of the lower body and trunk Contraction types and the stretch-shortening cycle Muscle roles and the acute response to a warm-up

Levers, Newton's Laws and Stability

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The Respiratory System

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The Cardiovascular System

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Energy Systems

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Fatigue and Recovery

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Diet, Nutrition and Supplements

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Participation and the Health of the Nation

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Diet, Nutrition and Supplements

Carbohydrate loading and fuelling around exercise

3 things to know
Component 1

Overview

Dietary manipulation, the traditional and modified methods of carbohydrate loading and their drawbacks, pre-event meals, the glycaemic index, carbohydrate during long events, the recovery window, carbohydrate-to-protein ratios and daily protein needs.

What you need to know

Answer each one before you reveal it.

Your recallNot started

Key term

What is dietary manipulation?

Key term

What is carbohydrate loading?

Key term

Describe the traditional depletion method of carbohydrate loading.

Questions from this subtopic

Each one with the model answer underneath.

1
What is dietary manipulation?
Model answer
Dietary manipulation is changing the timing, amount or type of food eaten to improve performance. Carbohydrate loading and planned recovery meals are examples.
2
What is carbohydrate loading?
Model answer
Carbohydrate loading is a strategy that raises muscle glycogen stores above normal before an endurance event. Stores can rise to nearly twice their usual level.
3
Describe the traditional depletion method of carbohydrate loading.
Model answer
The athlete first trains hard on a low-carbohydrate diet for about three days to deplete glycogen. The athlete then tapers and eats a high-carbohydrate diet for about three days.
4
Why is the modified method of carbohydrate loading now more common?
Model answer
The modified method skips the depletion phase and simply tapers training while raising carbohydrate intake for one to three days. The method avoids fatigue and irritability in the final week.
5
What are the disadvantages of carbohydrate loading?
Model answer
Glycogen is stored with about three grams of water per gram, so body mass rises. The extra weight can bring heaviness and bloating.
6
Which performers would benefit from carbohydrate loading?
Model answer
Endurance performers in events lasting over about 90 minutes benefit, such as marathon runners, triathletes and road cyclists. A 400 m runner would gain nothing.

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AThe training zone is 136 to 158 bpm.

BHeart rate reserve = (220 − 40) − 70 = 110 bpm.

CLower limit = (110 × 0.6) + 70 = 136 bpm.

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