Szénhidrátterhelés

Szénhidrátterhelés, commonly translated as carbohydrate loading or carb-loading, is a nutritional strategy used by endurance athletes to maximize their muscle glycogen stores. Glycogen is the storage form of glucose in the body, and it serves as a primary fuel source during prolonged, intense exercise. By increasing the amount of glycogen stored in muscles and the liver, athletes can delay fatigue and improve performance in events lasting longer than 90 minutes.

The traditional carbohydrate loading protocol involves a period of intense training followed by a few days of significantly reduced exercise, coupled with a diet very high in carbohydrates, typically comprising 70-85% of total caloric intake. This depletion-rest phase allows the body to become more receptive to glycogen storage. During the loading phase, the body then absorbs and stores carbohydrates as glycogen more efficiently than usual.

Variations of carbohydrate loading exist. Some athletes opt for a "supercompensation" method, which includes a period of glycogen depletion through intense exercise and a low-carbohydrate diet, followed by a super-high carbohydrate intake in the days leading up to the event. More modern approaches often involve a less extreme carbohydrate intake (around 50-65% of calories) over a longer period, combined with moderate exercise. This can be more practical and less prone to gastrointestinal discomfort for some individuals.

Potential downsides of carbohydrate loading include water retention, as glycogen is stored with water molecules, which can lead to a feeling of heaviness or bloating. Some athletes may also experience gastrointestinal upset with very high carbohydrate intakes. It is crucial for athletes to experiment with different carbohydrate loading strategies during training to determine what works best for their individual needs and event.