The primary purpose of carbohydrate loading is to enhance athletic performance by increasing the fuel storage in the muscle. Any physical activity requires energy and the human body gets the energy from carbohydrates. The stored energy of the body is used as fuel for most recreational activities. However, when the human body performs an extra physical activity, it requires extra energy. The purpose of the carbohydrate is to give extra energy to the body and muscle so that the body does not feel any fatigue during any event and the performance is improved. Carbohydrate loading is mainly recommended for athletes who are involved in endurance activities like marathons, swimming, or events that will last 90 minutes or more. It was observed that the athlete, except for these sports, does not require carbohydrate loading. Bodybuilders do carbohydrate loading before their main event. Due to carbohydrate loading, their muscle looks full and more massive, giving them the extra size of muscle during the show. A carbohydrate-deficient diet can cause various health issues, such as headaches, fatigue, weakness, difficult concentration, nausea, constipation, bad breath, and vitamin and mineral deficiency. It is recommended to add healthy carbohydrates, including food with high carbohydrates (containing 12 grams of carbohydrates per serving) such as oatmeal, rice, brown rice, barley, fruits (berries, citrus fruits, apple, and banana), and milk products (low-fat milk, soya milk, and others). Starchy vegetables can be included such as sweet potatoes, corn, peas, and carrots.
Results of Carbohydrate Loading
A promising result that is observed due to carbohydrate loading is that it provides extra energy during an endurance event. Athletes feel less fatigued, and their performance is improved. For males, it was observed that carbohydrate loading could increase the glycogen level up to 100 percent. For women, it was recommended to consume more calories during carbohydrate loading to get its benefit. Other factors can affect carbohydrate loading, including the fitness of a particular athlete, the hydration level of the body, and the level of exercise, which means how intensive the exercises are which are being done.
Risks of Carbohydrate Loading
Carbohydrate loading is not recommended for everyone. It is recommended to consult the doctor or registered dietician before carbohydrate loading. It is observed that people with diabetes have less chance to get the benefit from carbohydrate loading. Carbohydrate loading can cause some discomfort and side effects. Digestive discomfort may happen due to carbohydrate loading and hence, it is recommended to limit or avoid some high fiber foods before the main event. Moreover, due to a lack of fibers, digestion can get affected in a harmful manner. Blood sugar changes are the most dangerous side effects of carbohydrate loading. People having diabetes are recommended to keep on check their blood sugar levels during carbo-loading.
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