Modified loading

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This is a method of carbohydrate loading, used by many athletes in the days leading up to competition.

The classical method was to drop carbohydrate intake down to 10% carbohydrates for 3 days, then increase up to 70% carbohydrates for the next 3 days. This can leave athletes in danger when it comes to training due to hypoglycaemia and the increased risk of injury that arises.

The modified method drops carbohydrates less severely, down to 50% for 3 days. Then 70% carbohydrates for 3 days before the event. Not only is this easier to stick to, it also decreases injury risk whilst having the same effect as classical CHO loading [1].


  1. Int J Sports Med. 1981 May;2(2):114-8
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