What is Carbo Loading?

How to Carbo Load?

The best time to carbo load is during the final 3-4 days before competition. This is usually done by increasing the carbohydrate intake to 9-10g per body weight without increasing the total energy intake. The best way to do this is to replace most of the fat intake with carbohydrate.

Key steps to successful ‘carbo loading’

• Follow your usual training and tapering programmed in the 3 to 4 days before competition
• Follow a high carbohydrate nutritional plan
• During the last 3-4 days before competition, replace most of your dietary fat with carbohydrate
• Carbohydrate supplements can be used to increase your carbohydrate intake instead of using foods (e.g. sports drinks & liquid meals)
• Increase amount of fluids consumed; this allows the body to store the extra carbohydrates
• Don’t freak out with the extra weight gain, this may occur due to the extra water stores
• Decrease the amount of junk foods eaten as they are not good carbohydrate loading foods. They usually contain more fat than carbohydrates
• Increase the amount of nutrient rich carbohydrate foods like rice, pasta, bread, cereals, fruits & vegetables
• Practice carbohydrate loading in your training
  
  

Meal ideas……………………

• Spaghetti Bolognaise with tomato based sauce
• Stir-Fry meat/vegetables on rice
• Chicken kebabs, salad & mashed potatoes
• Homemade pita pockets – stuffed with beef & salad
• Garlic bread & homemade soup
• Bbq chicken & couscous
• Smoked chicken pasta
  
  

Dessert

• Creamed rice & fruit salad
• Yoghurt & fruit
• Homemade apple pie
  
  

Milo Porridge!! Want more energy in your breakfast??? Stir 2 Tbsp of Milo (drinking chocolate) into cooked porridge and you’ll have that added energy boost on a cold winter morning.