06/05/2024
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On the other hand, bodybuilders go through a carb loading cycle as part of their pre-competition routine. Why? Because they believe carb loading (at the right times and with the right balance of macronutrient and electrolyte consumption/depletion) can lead to a bigger, stronger, tighter looking physique.
The glycogen in carbs pulls lots of water into your muscles and can offer an inflated look. This is where a strategic plan for your meal management system comes into play. If you don't typically eat a lot of carbs, and then pile on your intake, you'll see big results in a short period of time.
The body requires three macronutrients: carbohydrate, protein, and fat. Determining the necessary macronutrient ratios is critical when bulking. Higher carbohydrate, moderate protein, and lower fat ratios have been shown to promote bodybuilding and muscle growth.
Yes, tapering workouts and increasing carbohydrate intake 1-3 days before a race helps to maximize muscle glycogen, which is the form of energy stored in muscles," explains Bearden.
When should you carb-load? You can't completely stock your muscles and liver with glycogen in just a single meal, 'which is why you should start carb-loading two or three days before your race,' says Ryan. As you're on low mileage at that point (and tapering), the glycogen will accumulate in your muscles.
You’ve probably heard the term carb loading thrown around, especially around athletes right before a big race as they stuff their faces with mountains of bread and spaghetti.
Carbohydrate loading (commonly known as carb loading) is when bodybuilders and endurance athletes eat a high number of carbohydrates in a single day or over a series of days in preparation for a competitive event.
Conceptually, carb loading is the same for endurance athletes (runners, cyclists, etc) and bodybuilders. It’s about planning periods of high carb and low carb intake to balance energy stores. However, each group has a drastically different reason for loading up.
Endurance competitors carb load to increase the amount of fuel available to their muscles. According to the theory, this extra energy storage helps them improve their endurance during a long run, bike ride, or swim.
On the other hand, bodybuilders go through a carb loading cycle as part of their pre-competition routine. Why?
Because they believe carb loading (at the right times and with the right balance of macronutrient and electrolyte consumption/depletion) can lead to a bigger, stronger, tighter looking physique.
But what does the science say about carb loading? Does it work? Is it safe?
In this article, we’ll explore those topics in more detail.
Let’s get started.
Bodybuilders and fitness competitors
If you’re a bodybuilder or fitness competitor who is prepping for a contest or photo shoot, try carb loading roughly 2-3 days before your event. (again, it may take some trial and error to get the timing right, depending on your current body composition and metabolism).
Shoot for 3-4 grams per pound of body weight, according to Jim Stopanni, Ph.D.
Bodybuilders looking to attain that “shredded” look right before a competition are known carb load with foods that are low fat, and high carb, like potatoes and sweet potatoes, as opposed to oatmeal and pasta, which retain more water and may decrease vascularity (bodybuilders avoid water right before a show to achieve a tighter, more toned looking appearance).
Endurance athletes :-
If you’re an endurance athlete prepping for an event, increase your consumption to about 4 to 7 grams of carbohydrates per pound of body weight at least a couple days before your race. Endurance athletes, unlike bodybuilders, can load up on pasta and grains. Other good sources of low fat, carbohydrate-rich foods for marathon runners, triathletes, or endurance athletes include fruit, sports drinks, quinoa, beans, lentils, oats, corn, and potatoes (although be careful with the fiber-rich foods like beans and lentils if they cause digestive discomfort … you don’t want to be racing toward the toilet on game day).
Researchers have also found that eating a high carb meal 3 hours before exercise, increases muscle glycogen levels by 15%.
Remember, for endurance athletes, it’s still important to replenish your body’s energy during the actual event to maintain your blood sugar levels (any triathlete can attest to this).
One easy way to do this is by periodically eating and drinking sports drinks, gels, or bars, fruit, or candy (30 to 60 grams an hour should suffice).
Eating a meal rich in carbohydrates after your race is important too to replenish those glycogen stores.
Don’t underestimate the importance of rest either.
The combination of carb loading and decreasing activity appears to improve retention of glycogen leading up to an endurance event.
