There is one dietary regime which has been shown to boost athletes’ energy levels significantly. Known as carbohydrate loading, it increases the level of glycogen in the muscles. Glycogen is a form of glucose which is broken down to release energy. By building up the amount of glycogen they contain, the muscles can work hard for longer.
The programme usually starts a week before a competition. On the seventh day before the event, preferably in the evening, the athlete performs a strenuous training routine to deplete the glycogen stored in his muscles, and eats a low-carbohydrate meal. During the following three days he trains less and continues with low-carbohydrate meals.
On days three and two the athlete eats a high-carbohydrate diet and eases the training further.
On day one the carbohydrate intake is increased again, and the athlete rests, in preparation for the event the following day.
The principle behind this programme is that when a high level of carbohydrates is introduced to muscles low on glycogen, the muscles overcompensate and take in a higher than normal level of glycogen over a short period. It is these surplus stores that the athlete draws on during his event, which keep him going longer.
Following this dietary routine, some top-ranking marathon runners have found that their performances have improved significantly.
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