Final answer:
Carbohydrate loading is recommended for athletes about a week before a competition to increase glycogen stores for energy. They taper workouts and eat polysaccharide-rich foods like pasta, which are quickly converted into glucose and stored as glycogen.
Step-by-step explanation:
If an athlete is going to participate in carbohydrate loading, it is often recommended that about a week prior to competition they should begin to taper their workout intensity while increasing their carbohydrate intake. This strategy is known as 'carb loading' and is commonly used by endurance athletes to maximize their energy stores before a long-distance event like a marathon.
The process of carb loading is designed to increase the stores of glycogen in the athlete's liver and muscles. Glycogen forms an energy reserve that can be rapidly utilized to meet the body's need for glucose during long periods of intense exercise. The glucose is then converted into ATP (adenosine triphosphate), which provides the necessary energy for muscle contractions. During the carb loading phase, athletes commonly consume foods high in polysaccharides, which are readily converted into glucose.
The reason for choosing polysaccharide-rich foods such as pasta, bread, and potatoes is that these are easily digested and quickly absorbed, leading to efficient glycogen storage. A big pasta dinner the night before can help increase glycogen stores, while simple sugars a few hours before provide readily available glucose for immediate energy. This is why athletes avoid eating pasta right before a competition, as it takes longer to digest, potentially causing discomfort, and why simple sugars are not consumed the night before, as they would not contribute to long-term glycogen storage.