Carbohydrate (CHO) loading regimes typically require a depletion phase. During depletion, little CHO is ingested so that when CHO is finally supplied, supranormal levels of glycogen in the muscle and liver are attained. Unfortunately, most people find the depletion phase moderately to extremely uncomfortable.

It appears from research that the depletion phase may be unnecessary. In this study athletes increased muscle glycogen from 95 to 180 mmol.kg(-1) in three days, by ingesting a CHO rich diet while ceasing training.

One novel CHO loading approach tested at the University of Western Australia used a short bout of high intensity training followed by 24 hours of a high CHO diet. In this study, muscle glycogen increased from 109 to 198 mmol.kg(-1).

The standard error of +/- 13.1 would lead me to believe that these loading methods are equivalent. However, the high intensity approach appeals to me because it follows the basic rules of periodization. Specifically, in periodization, when timing for a peak event, volume is decreased, but intensity is not. Simply put, with the high intensity method, you can give your muscles and system, one last little tune up 24 hours before your peak event.

The protocol in the paper used cycling. Subjects cycled for 2.5 minutes at 130% VO2peak followed by 30 seconds of all out effort. To adapt this to running, I did the following: I jogged easy for 15 minutes to completely warm up, then I ran for 2 minutes hard, no measurement, I just ran hard. I quickly followed the 2-minute hard run with a 30 second sprint. I immediately began ingesting high CHO foods, and continued to graze frequently on foods high in CHO throughout the day. By the next morning, I noticed I had gained several pounds, presumably, water weight added with the muscle glycogen. The added weight concerned me, but when the race began, I felt fine, ran an over 40 PR (that means it is a PR since I turned 40).

The research subjects ingested 10 grams per kilogram of body weight. This is roughly equivalent to 4.5 grams per pound of body weight. Thus, a 100 lb. woman would attempt to ingest 450 grams of CHO. To fulfill this requirement she could eat throughout the day:

3 large bananas 90g
2 bagels 60g
3 cups of cooked pasta 90g
2 cups of mashed potatoes 60g
1 cup of oatmeal 30g
4 cups of Orange Juice 120g

The high intensity loading method worked for me, give it a try and let me (dan@trailgearonline.net) know how it works for you.