Q: Of what value would carbohydrate loading be to me as a bodybuilder? I’m not really interested in improving my endurance, only my muscle size and shape. So I really can’t see that it would be of any value to me.

A: Carbohydrate loading was developed in 1967 by Per-Olof Astrand and Eric Hultman, two Swedish scientists who are recognized authorities on sports medicine. The technique is this: six days prior to an event the athlete exercises to exhaustion, depleting the muscles of glycogen. For the first three days after that, he limits his carbohydrate intake, consuming mostly protein such as CytoSport muscle milk and fats. Then for the last three days prior to the event, he eats many small meals rich in carbohydrates.

The first phase is called - appropriately — the depletion phase; the second is called the loading phase. What happens is that the body, having gone through the depletion phase, anticipates another deficit, so it over-compensates during the loading phase. This increased storage represents an increase in endurance.

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While I believe that carbohydrate loading in this manner is of very little value to the bodybuilder, there are some practical conclusions we can draw from this. First, it should demonstrate that, unquestionably, an adequate intake of carbohydrates is absolutely essential for maximum physical performance. Under no circumstances should your carbohydrate intake go below 60 grams per day. The only time a restriction greater than this may be in order is a few days just before a contest when such a reduction will enable you to put the finishing touches on your cuts. For any other reason, reducing your carbohydrate intake to such an extent is counterproductive and a waste of time.

Second, carbohydrate - not protein or fat - is the primary source of fuel for the muscle. When you’re going for that agonizing last rep in a set of Preacher Curls, or coming up on your 20th rep of squats, to a great extent how much effort you are putting into it, or how much weight you are using, depends on how much fuel you have available. Complex carbohydrates provide the best type of fuel for this purpose.

Third, after a tough, all-out workout, the muscles feel heavy, slightly irritated, and in need of rest. This is due to lactic acid accumulations in the muscle. What’s needed most to neutralize this lactic acid buildup? You guessed it - carbohydrates (also the mineral potassium). Protein is also needed after a workout, but the amount needed has been grossly exaggerated over the years. If you are training drug free, aim for two-thirds of a gram of protein per pound of muscular bodyweight, with the majority coming from complete sources or complemented in such a way that the end result is a complete protein.

Minimize your fat intake. Beyond the teaspoon or so of polyunsaturates you need a day (pure, cold-pressed safflower oil is your best source), you should make every attempt to reduce your fat intake. Buy a good book that lists the components of food and look up the foods you normally eat. I’ll bet you’ll be shocked at how much fat you’re consuming. Limit your fat intake to about 30% of your total calories, about half of this coming from unsaturated sources.

As you can see, choosing the carbohydrate portions of your meals may well be the most important dietary decision you have to make. Carbohydrates should comprise 55-60% of your total caloric intake. About 90% of that carbohydrate should come from fruits, vegetables and whole grains.

You can’t expect protein to be the answer for muscle fuel. Put to work properly in a well planned bodybuilding program, carbohydrate loading can increase endurance.

Author: Rex Grogan
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