Even though I was not fully convinced of the benefit of carbohydrate loading for Combat Athletes, I previously promised a quick guideline of how it is done right. Without further ado:
Preparation:
Before starting the actual loading process, it is suggested to thoroughly deplete existing carbohydrate stores. To do so, decrease your carb intake to about 50% (of your daily caloric intake)* a week before the competition. At the same time, you should continue your regular training habits for the next couple of days.
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Loading Phase:
You should start the carb loading phase about 3 to 4 times before your event. Now you increase your carb intake to 70% of your daily calories. This roughly translates into 4.5 grams of carbs per pound for smaller athletes and 3.5 grams of carbs per pound for larger athletes. At the same time, you should slowly reduce your exercise workload and completely rest the day (or two days) before the competition.
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You can use this sample meal plan (borrowed from the Mayo Clinic) as a blueprint for your carb loading endeavors. The meal plan is laid out for the “average” 170 pound athlete.
| Sample carbohydrate-loading meal plan | ||
|---|---|---|
| Item (amount) | Carbohydrates (grams) | Total calories |
| Breakfast | ||
| Milk, fat-free (12 ounces) | 18 | 125 |
| 1 oat bagel (4 1/2-inch diameter) | 70 | 334 |
| Peanut butter (1 tablespoon) | 3 | 94 |
| Honey (1 tablespoon) | 17 | 64 |
| Morning snack | ||
| 2 fig bars (3-inch bars) | 40 | 198 |
| Grape juice, unsweetened (8 ounces mixed with 4 ounces water) | 37 | 152 |
| Raisins (1 1/2 ounces) | 34 | 129 |
| Lunch | ||
| Milk, fat-free (8 ounces) | 12 | 83 |
| 4 slices whole-wheat bread (1 1/2 ounces per slice) | 95 | 512 |
| Chicken breast, roasted without skin (4 ounces or 1/2 breast) | 0 | 142 |
| Romaine lettuce, shredded (1/4 cup) | 1 | 2 |
| 4 thin tomato slices | 2 | 44 |
| Mayonnaise-type salad dressing (2 tablespoons) | 7 | 76 |
| Tortilla chips, low-fat, baked (1 ounce) | 23 | 118 |
| 12 baby carrots | 10 | 48 |
| Afternoon snack | ||
| Low-fat fruit yogurt (8 ounces) | 47 | 250 |
| 10 wheat crackers | 13.5 | 91 |
| 1 medium apple | 25 | 95 |
| Cranberry juice (12 ounces) | 46 | 174 |
| Dinner | ||
| Salmon, baked (3 ounces) | 0 | 155 |
| Brown rice (1 1/2 cups) | 69 | 328 |
| Broccoli, steamed (1 cup) | 11 | 55 |
| Milk, fat-free (12 ounces) | 18 | 125 |
| Lettuce salad (1 1/4 cups) with 5 cherry tomatoes and 1/4 cup shredded carrots | 7 | 33 |
| Reduced fat Italian salad dressing (2 tablespoons) | 1 | 22 |
| Walnuts (1/4 cup) | 4 | 196 |
| Wheat dinner roll (1 ounce) | 13 | 76 |
| Evening snack | ||
| Strawberry slices (1/2 cup) | 6 | 27 |
| Frozen yogurt, fat-free chocolate (1 1/2 cups) | 55 | 299 |
| Total | 684.5 | 4,047 |
Comment:
Even though I personally don’t think Combat Athletes will profit from this, I would be really interested in hearing your experiences with carbohydrate loading. When you do, please mention what type of event you carb loaded for (what combat sport? tournament or single fight? etc.).
*Of course this means that you increase your calories from fat at protein at the same time.
