3. Aim: To introduce students to the performance
benefits and Implications of Carbohydrate Loading
and Insulin Supplementation in Sport
Objectives:
• Identify the best food sources for carbohydrate loading
• Describe the process of Carbohydrate Loading and how
its turned into energy
• Explain how carbohydrate loading benefits performance,
using sporting activities as examples
• Identify the implications of insulin supplementation in
sport
• Evaluate the effectiveness of carbohydrate loading and
insulin supplementation as an ergogenic aid
4. What is Carbohydrate Loading?
• Carbohydrate loading, commonly referred to as carb-
loading or carbo-loading, is a strategy used by
endurance athletes, such as marathon runners, to
maximize the storage of glycogen (or energy) in the
muscles.
• What does Glycogen do?
• Glycogen is stored in the liver and muscles and
provides the body with a readily available source of
energy
5. How do we Maximise Glycogen
Storage?
• Carbohydrates produce Glycogen
• How? Once eaten they are broken down into
smaller units of sugar (Glucose)
• Glucose the enters the bloodstream and can
be used for immediate energy (45mins)
• Any Glucose not used is stored in the muscles
and liver as Glycogen
8. The Loading Process
• A Process of 7 days prior to competition
• Day 1 – Athletes will train intensely for a long
period to deplete glycogen stores
• Days 2,3 and 4 – low carbohydrate diet with
moderate intensity training to further
deplete stores
• Days 5,6 and 7 – High Carbohydrate Food
intake, body will absorb quicker due to
previous depletion
10. Performance Benefits?
How would Carbohydrate Loading benefit
performance?
• Increased Glycogen storage means more
available energy for continuous activity
• Normal Glycogen stores can run out after 90
mins
• Athletes can go on for longer after loading
11. Which Sports Benefit?
• Research has shown there is little impact with
intermittent activity
• Main Benefactors are long duration athletes:
• Ironman
• Triathlon
• Marathon
• Half Marathon
• Cycling (Tour de France)
• Research has shown (AIS), Performance can
increase by 2-3%
12. Insulin Supplementation
• What is Insulin?
• Insulin is a hormone naturally found in the
body that is produced by the pancreas
• What does it do?
• Insulin moves glucose from food
(Carbohydrates) into the bloodstream where it
is taken to the muscles
13. Why do we combine it with Carbo-Loading?
• A) More Carbohydrates mean more glucose,
more glucose means more insulin is required
to maximise the loading process
14. Implications of Insulin and Carbo-
loading
• High levels of blood Glucose Causes a
thickening of the blood
• What can happen with a thickening of the
Blood?
• Pressure on heart, can lead to myocardial
disease and heart problems, increase blood
pressure
• Can lead to diabetes – The bodies own system
for producing insulin shuts down
