1. Timex HRM
Price : Around RM400 (retail shop)
Function : Purely Heart Rate Monitor (HRM)
Accessories : Just the HR transmitter, can be used with Timex GPS module, bulky & not available in Msia
Std feature : Custom heart rate zones, target zone, time spent in target zone, zone limit alarm, min/max HR, countdown timer, 50-lap stopwatch
Unique features : Warmdown timer (based on time/heart rate), waterproof, Indiglo
Review : This is my first HRM since I started running. Very basic functions, so very easy to use. No complicated functions/features. HR transmitter very old-fashion, similar to my Polar Edge from 1995, HR signal tend to drop out, HR transmitter was the first to stop working, can't get any replacement. The wrist unit still working, even after slight damage from motorbike crash, I still use it for gym.
Recommended for : casual runner, those who dowan so much headache programming the unit, but be warned that spare parts can be very difficult to find.

2. Polar RS300sd
Price : Around RM840 (from forumer Phoenix)
Function : HRM with speed functions.
Accessories : HR transmitter, S1 footpod, Polar-link computer interface (optional), Polar GPS module (optional)
Std feature : Custom heart rate zones, target zone, time spent in each zone, zone limit alarm, min/max HR, countdown timer, time splits, user profile, VO2 max estimates, Polar fitness test, interval timer
Unique features : Polar fitness test, can be used in water (swimming), Polar touch
Review : I got this one after my Timex stopped working. Polar is of course a very established brand when it comes to HRMs. The RS300sd is an intermediate model with speed functions. No cadence function is offered (U'll need to buy the RS800). Footpod is very bulky, especially when compared to Garmin's very tiny footpod. Sometimes gives out erratic speeds, especially when running in hilly areas. The interval timer is a nice feature, unfortunately U'll have to take the time manually. U can set up to 3 interval timers, but all the timers can be of only one unit, either time-based or distance-based. Backlight is okay. U can't use the stopwatch without activating the HR functions. Can use Polar training software, workouts can be automatically uploaded if U buy the Polar Link (extra RM300-400).
Recommended for : Intermediate runners who cross trains as well
Available for purchase for RM400 (nego)

3. Garmin Forerunner 410
Price : RM1150 (retail)
Function : GPS with HRM functions.
Accessories : HR transmitter, USB dongle for Garmin connect, footpod (optional)
Std feature : Custom heart rate zones, target zone, time spent in each zone, zone limit alarm, min/max HR, countdown timer, time splits, user profile, interval timer, GPS-based speed & distance, cadence functions (with footpod), up to 12 fields displayed in 4 panes, compass/heading, standard GPS features
Unique features : Touch bezel, custom workouts, courses, compatible with any ANT+ device, including a Tanita scale
Review : I've had this unit for almost 3 months now & I'm still learning how to use it. Almost everything can be custom-configured with this thing. Of course the thing I love most is the custom workout U can create with Garmin Training Center. The interval feature is also a few steps ahead from my old Polar. U can customize the number of reps, time or distance-based intervals, the rest period (either time or distance), & also the warm-up/warmdown period. & the timer is automatic !! GPS functions allows U to create course & do course-based workouts. U will either love or hate the touch bezel though. & Garmin is recognized by numerous training log software, U can upload Ur workout to supported software or just use Garmin Connect. Adding a footpod will allow U to use it on a treadmill & will also add cadence functions. The HR strap is the softest I've ever seen & the footpod is so small U won't even know it's tied to Ur laces. The only downside for me is U can take it for a swim. But at just about RM300 more expensive than the RS300sd, it really is a no brainer to choose between 410 & the RS300sd.
Recommended for : Intermediate/Advanced users.

By : tenno

So for all new runners, I'd advice U guys to at least know 2 things : feet type (normal, under/overpronate) & running style (forefoot/midfoot or heel striker). After U know those 2 things, then U have to ask Urself how much Ur willing to spend for that shoes & maybe Ur brand preference. Newbies usually only know 2 brands perhaps : Nike & Adidas. Dig a bit more & U'll learn that there are lotsa other brands that is better than those 2. & ask experienced runners & U'll proly find that Nike & Adidas won't be the 1st brands they'd recommend.

Once U know Ur feet type & running style & brand & budget, then U can factor in the other things in : durability, comfort, lightness, material & build..

Maybe I can summarize it into these price range (for new shoes, no discount or sale period) :

Below RM100 : Very limited choices, get Power top range ones for around RM90. Dun expect it to last long. So-so cushioning. Normally one shoe fits all feet type kinda deal.

RM100 - RM299 : Most brands' entry level shoes will fall under this category. But dun expect to get much. U can look for specific feet type (normal/pronate), & better cushioning. Shoes will be heavy but durable.

RM300 - RM399 : U'll be able to get good shoes in this range, even Adizeros, Nike Free, Brooks, most NB high ends will be in this range, Saucony, Mizuno, some Asics. I’d say all manufacturers will have shoes within this range. Specific feet type. Specific cushioning (forefoot/rearfoot or both). Better materials (mesh) & lightweight shoes. Some good shoes in this range is NB759, Asics Gel Speedstar 5.. among others.

RM400 & above : If Ur serious about running, this is the price range. Top end shoes are at this range of course, Asics Gel Kinsei/Kayano/Nimbus, Mizuno Wave Infinity, Adidas Adizero Pro, Newtons, high-end Brooks. Top end cushioning, top end materials. It can be either max cushioning or max lightweight. For lightweight shoes dun expect it to last 500km..

By : tenno

The Bikila and Komodo have almost exactly the same feel. Just started trying them out so can't see any noticeable difference yet, or how they perform vis-a-vis the KSO. The tread on the outsoles of the Komodosport and the Bikila are somewhat different. The KSO on the other hand has a completely different outsole, without any tread, and running in the Komodosport and the Bikila will give you a very different feel. My KSO are a size larger than that recommended by the website and there is a bit of slack in the toes. I wear Injinjis with 'em. You probably won't need to wear any socks with the Bikila and the Komodosport because the uppers are made from a different material, smoother than that of the KSO, and there is very little friction. But that could be because this time, I bought exactly the size recommended by the website. A very snug fit, very little slack, and I suppose because of this, you're not likely to get blisters. Not that I got any wearing the slack KSO.

I had a similar problem with my knee before I switched to VFFs. That problem has not recurred once since I made the switch. But I've also been doing weights in the gym to strengthen my hamstrings and quadriceps and this is supposed to help, so whether you want to attribute the improvement to the shoes or to the weights, I couldn't say with any certainty. My instincts tell me both have a role to play in this.

When you eventually make the switch to VFFs, do it slowly and take it for granted that you will have to live with sore calves for a while. Give your legs and feet time to get used to the new gait and the new feel and build up your mileage slowly. I loved the feel when I made the switch - I could actually feel the grass, the sand, the pebbles etc etc. I imagine your soles would be somewhat more insulated from the terrain by the Bikila and Komodosport outsoles because of the distinct tread (just got them, and I've given myself a week off to recover from the Penang Marathon so haven't had a chance to try them outdoors yet).

I can't speak for any other kind of minimalist footwear from experience, but I don't think anybody is 'ready' for VFFs or other minimalist footwear for running, unless you've been running barefoot. You need to give your body time to make the necessary adjustments. That said, I used to run in cheap trainers with minimal support and padding so perhaps the transition wasn't too difficult for me. Also, each person's feet are different. You must find the shoe that best answers your needs, and this might not necessarily be something minimalist.

I've read Chris McDougall's book and done some further research on barefoot running and in principle, I think it all makes sense. At the end of the day though, what matters is that you find something that works for you. Since these shoes are now retailing in KL, I think the thing to do would be to go and try them out and see how they feel. But from my own experience, and from what I've read and what people who wear them have told me, you need to give yourself time to get used to VFFs. You will almost certainly end up with fabulously sore calves the first few times you run in them. That happened to me. But once the breaking in period came to an end (about 6 weeks for me), I not only said goodbye to sore calves, but also to knee pain and sore muscles after all the half marathons I subsequently ran in. My first full marathon recently was another story altogether but I recovered after one day.

By : PangurBan

Definition:

A sharp pain usually felt just below the rib cage (though sometimes farther up the torso), caused by a cramp in the diaphragm, gas in the intestines or food in the stomach. Stitches normally come on during hard workouts or races.

Remedies:

If you get a stitch on your right side (which is more common),
slow down for 30 seconds or so and exhale forcefully each time your left foot hits the ground. If the stitch is on the left, exhale hard when your right foot lands. Continue until pain recedes. If this doesn't help, try slow, deep "belly breathing" (your abdomen should go in and out with each breath). Or run with your hands on top of your head and your elbows back while you breathe deeply from your belly.

Another remedy is to take your fist and dig it under your ribcage, push the fist in with your other arm and bend your torso over almost to 90 degrees. Run like this for 10 steps. This stretches the diaphragm, and most stitches are caused by a spasm of the diaphragm. If none of these techniques work, stop and walk until the pain subsides.

And here's a no-brainer: to prevent stitches caused by food in the stomach, don't eat before you run.

Nike, Adidas, New Balance : Their respective boutiques, almost everywhere, Al-Ikhsan (ALI), Studio R, Royal Sporting House (RSH), World of Sports (WOS)
Asics : Studio R, Sportzone
Mizuno : Mizuno Gardens, WOS, Jusco
Brooks : Brooks boutique (Sunway Pyramid, The Curve, Sg Wang)
Saucony : ccube (Choi), Studio R, Running Lab Tropicana
Newton : ccube, Athlete's Circle, Quick-sport
VibramFF : Running Lab, The MarathonShop at No.23-1 (1st Flr), Jalan SS23/15, Taman SEA Petaling Jaya, Lafuma, Bangsar at 16, Ground Floor, Jalan Telawi Bangsar Baru
Salomon, North Face, Columbia : WOS
Merrell : ccube, WOS
Puma : Puma boutiques, ALI, WOS, RSH

The term carbohydrate loading is used to describe everything from the pasta feed the night before a fun run to the overindulgence in foods of dubious athletic value usually associated with some celebratory event. In reality, carbohydrate loading is a research-proven fueling strategy designed to extend endurance in athletes. This article will help you understand how carbohydrate loading works, when to use it and when not to, where athletes typically go wrong, and practical strategies for how to best make it work for you.

Carbohydrate loading is not new. It dates back to the late 1960s, when Scandinavian scientists found that after several days of a low-carbohydrate diet, men in their study had low muscle glycogen stores and less endurance compared to when they consumed a moderate-carbohydrate diet. And when the men consumed a high-carbohydrate diet over several days, glycogen stores in the muscle became supersaturated, and endurance times were significantly extended. The scientific term for this loading of carbohydrate fuel into muscle is glycogen supercompensation, and these studies led to the classic seven-day model of carbohydrate loading — it's a model you'll want to avoid.

With the classic approach, athletes began their preparation seven days before a competition. The first 3-4 days were a miserable regimen of exhaustive training and few carbs. Designed to strip the muscle of glycogen stores, the depletion phase worked, but the high-fat, high-protein diet wreaked havoc on the digestive tract. And with an ever-dwindling supply of carbohydrate fuel, exercise was grueling, low blood sugar was rampant, and the resulting fatigue and irritability were overwhelming. But the regimen did the job, and during the subsequent 3-4 day repletion phase, the combination of lots of carbohydrates combined with tapered training resulted in super-saturated levels of muscle glycogen. Subsequent studies have shown that this classic approach to carbohydrate loading extends endurance in distance runners. And when the sport of running caught fire in the 1970s and 1980s, carbohydrate loading became a staple of elite marathon runners, and then, through the trickle-down effect, it achieved popularity in recreational runners.

Carbohydrate loading — version 2.0
The studies that led to the classic seven-day carbohydrate loading protocol utilized non-athletes as research subjects. In the early 1980s, another researcher decided to test a variety of carbohydrate loading protocols in well-trained athletes. What his team found was that the torturous glycogen depletion phase was unnecessary. In a modified version of the classic carbohydrate loading regimen, athletes simply tapered their training for three days before a competition, while simultaneously boosting their intake of carbohydrates. The end result was the same very high storage levels of muscle glycogen without the debilitating fatigue, irritability, radical change in diet, and extreme training requirements of the classic approach's depletion phase.

In a 2002 study, researchers found that supercompensation of glycogen stores can occur sooner than three days. In this study, athletes followed their normal training regimen on day one. On the morning of day two, their muscle glycogen levels were measured, and then they began consuming a high-carbohydrate diet while resting for three consecutive days. Researchers found that 24 hours after the athletes began consuming a high-carbohydrate diet, muscle glycogen levels peaked and did not increase any further with continued rest and two additional days of high-carbohydrate intake.

In yet another carbohydrate loading protocol twist, trained athletes were required to sprint on a cycle ergometer for two minutes and 30 seconds, and then sprint all-out for 30 more seconds. The athletes then rested and consumed a high-carbohydrate diet that was initiated within 20 minutes of finishing the three-minute, high-intensity exercise regimen. Using this protocol, athletes achieved supercompensated muscle glycogen storage levels, comparable to other methods, in just 24 hours.

What method should you follow? Skip the classic approach. The three-day modified regimen is a much better option. Or, if you want to continue to train normally for as long as possible prior to a competition, supercompensation can be achieved if you rest for at least 24 hours while simultaneously boosting carbohydrate intake.

Does it really work — and when do you use it?
Carbohydrate loading does work. Typically, if you are exercising at a steady pace and intensity, carbohydrate loading will increase your endurance by about 20%. For example, if you typically can run 20 miles before exhaustion gets the better of you, with supercompensated glycogen stores you may be able to extend that to 24 miles. Or, if your event calls for you to cover a specific distance, such as is the case with a cycling race or a marathon, carbohydrate loading may improve your time by 2-3%. For a four-hour race, that equates to about 5-7 minutes faster.

The general consensus is that carbohydrate loading should be considered for competitive endurance events that last for 90 minutes or more. This is about the length of time it takes for typical stores of muscle glycogen to begin to run low. For events shorter than this, and especially for sprinting events, glycogen depletion isn't really a fatigue factor, and so carbohydrate loading doesn’t confer performance benefits.

Loading up for team sports
Soccer, basketball, hockey, and football are all examples of team sports where the exercise is often high-intensity, and the length of play in some circumstances can exceed 90 minutes. These sports can burn glycogen at a high rate, and if played long enough, can result in muscle glycogen depletion and fatigue. Therefore, performance could potentially be improved by supercompensation of muscle glycogen stores. However, the benefit will likely vary based on the position you play. For example, point guards in basketball or running backs in football are more likely to deplete muscle glycogen stores, and may benefit more from carbohydrate loading than other positions in these sports. If you play heavy minutes in your sport, you may want to experiment with carbohydrate loading to see if it makes a difference for you.

Women respond differently than men
Most of the early carbohydrate loading studies were done in males, and the assumption was that the results would apply to females. However, studies in women have produced equivocal results. For example, in one study female athletes didn't supercompensate their muscle glycogen levels when they followed a carbohydrate loading protocol, and not surprisingly, they didn't show a performance benefit. In other studies, supercompensation was achieved, but it didn't translate into a performance benefit.

The menstrual cycle seems to be a factor. Researchers have observed that glycogen storage is likely to be more efficient in the two weeks before menstruation as compared to the week during and after a woman's period. Total energy intake is another complicating factor. On average, female athletes consume fewer calories than their male counterparts. So, even though you may be boosting your carbohydrate intake compared to what you normally consume in order to carbohydrate load, because your total calorie intake is low relative to your male training buddies, you may not actually be getting enough carbohydrates to achieve supercompensation of muscle glycogen stores.

You can't do much to influence the timing of your menstrual cycle before an important endurance event, but you can do something about carbohydrate intake. Carbohydrate loading days are definitely not the time to cut calories, In fact, overconsuming calories for the few days that you're carbohydrate loading may be necessary. And of course, make sure all those extra calories come from carbohydrates. For example, instead of consuming 2,000 calories, you may need to consume 2,600 calories for a few days. Those 600 bonus calories equate to 150 extra grams of carbohydrates. In practical terms, that's one cup of oatmeal with raisins, a bagel, and a PowerBar® Performance Energy bar. And for those concerned about gaining weight, no worries, the free pass for extra carbohydrates and calories expires after a few days.

Loading carbs means carrying more baggage
Glycogen is stored in muscle with water. That means that if you've effectively supercompensated, you'll be a bit heavier because of the extra water you're carrying. Full glycogen loading can lead to an increase in body weight of around 4 lbs (2 kg). But don't worry, the weight gain is temporary — it will only last as long as glycogen stores are supercompensated. That said, give some thought to whether an increase in body weight will put you at a disadvantage during competition.

Load now — use it later
If the time between when you complete carbohydrate loading and your competition is a few days, not to worry, your stores will remain supercompensated as long as you continue to eat a high-carbohydrate diet and you rest or engage in no more than light training. In fact, elevated storage levels can be maintained for as long as five days, although a detraining effect is likely to occur if you miss training for this long. The key point is that if a solid day or two of travel is needed to get you to your event venue, and during that time access to extra carbohydrates will be limited, you can complete your carbohydrate loading the day before travel and not lose any of the performance benefit.

The nitty-gritty
Okay, your sport is a high-intensity endurance activity that involves 90 minutes or more of continuous exercise such that heavy demands will be placed on your glycogen stores. If you fit this bill, carbohydrate loading will probably offer you a performance benefit. But you've got to get it right. Carbohydrate loading requires that you consume 3.6-5.5 g of carbohydrate per lb of body weight per day (8-12 g of carbohydrate per kg of body weight). You can either gradually taper your exercise for three days while eating this very high-carbohydrate diet, or rest for a day or two while chowing down on the carbs.

Where athletes commonly stumble is not eating enough carbohydrates. Case in point: If you weigh 150 lbs (68 kg), you'll need to consume somewhere between 544-816 g of carbs each day to effectively carbohydrate load. That equates to 2,200-3,300 calories from carbohydrates alone during each day of loading.

Eating this much carbohydrate requires some serious strategic planning. A boost in your carbohydrate intake may mean your digestive tract gets deluged with hard-to-digest fiber. A rapid change in the fiber content of your diet can result in symptoms like gas, diarrhea, and stomach discomfort — not what you want leading up to an important competition. To avoid these symptoms, you may need to substitute white or French bread for whole-grain breads and cereals, canned fruit in place of some fresh fruit, and more liquid or semi-solid forms of carbohydrates like juices, smoothies, flavored milks, and energy gels and chews in place of the slower-to-digest solid forms of carbohydrates.

Also, if piling on the carbohydrates starts to become an overwhelming struggle, take advantage of concentrated carb sources like jams, preserves, honey, hard candies, and soft drinks.

If you only have a day or two to super-maximize your glycogen stores, consume in the range of 4.5-5.5 g of carbohydrates per lb of body weight daily (10-12 g per kg of body weight), but combine that with rest rather than tapered training. Also, when time is of the essence, consume your carbs as soon as possible after your last training session, continue to consume them in small amounts frequently, and select high–glycemic index or readily digestible carbohydrates. Attention to these details may offer a bit of extra benefit.

Be sure to practice your carbohydrate loading regimen before a long training session or a minor competition. This will help you become familiar and comfortable with the types and quantities of foods and beverages you'll need to successfully carbohydrate load, and will help you get a sense of the performance benefits you can expect as a result.

Finally, the following is an example of a one-day carbohydrate loading menu for a 150-pound (68kg) athlete striving to consume 4.5 grams of carbohydrate per pound of body weight daily (10 grams per kg of body weight), or 675 grams of carbohydrates. Use it as a guide to effectively carbohydrate load for your next endurance challenge:


Breakfast
2 cups dry breakfast cereal (48g carbs)
1 cup nonfat milk (12g carbs)
1 banana (27g carbs)
2 halves toasted English muffin with 2 tbs. strawberry jam (25 + 26g carbs)
8 oz orange juice (26g carbs)
...................................................................................................164g carbs

Snack
1 PowerBar® Performance Energy bar (45g carbs)
1 cup of fresh fruit salad (32g carbs)
8oz Ironman PERFORM™ sports drink (17g carbs)
...................................................................................................94g carbs

Lunch
1 turkey sandwich with 2 slices sourdough bread (30g carbs)
1 cup fresh or canned fruit (32g carbs)
16oz Ironman PERFORM™ sports drink (34g carbs)
...................................................................................................96g carbs

Snack
16oz fruit smoothie (62g carbs)
5 saltine crackers (11g carbs)
...................................................................................................73g carbs

Dinner
2 cups noodles with stir-fried chicken (80g carbs)
1 cup broccoli (10g carbs)
1 cup fresh fruit (32g carbs)
20oz soft drink (68g carbs)
...................................................................................................190g carbs

Snack
PowerBar® Performance Energy bar (45g carbs)
8oz Ironman PERFORM™ sports drink (17g carbs)
...................................................................................................62g carbs

Total: ...................................679g carbs



References:
Burke, L. Middle- and long-distance running. In: Practical Sports Nutrition. Human Kinetics Australia, 2007; 109–139.

Burke, L. Preparation for competition. In: Burke L, Deakin V. Clinical Sports Nutrition. 3rd ed. McGraw-Hill, 2006; 355–384.

Coleman, EJ. Carbohydrate and exercise. In: Dunford, M., ed.: Cardiovascular and Wellness Nutritionists’ Dietetic Practice Group. Sports Nutrition — A Practice Manual for Professionals. 4th ed., American Dietetic Association, 2006; 14–3

'Carbohydrate loading' is probably one of the most misunderstood terms in sports nutrition. People commonly think anyone involved in sport needs to 'carb up' and the way to do this is to eat 'flat out' in the days leading up to an event. Read on to get the facts on carbohydrate loading.

What is carbohydrate loading?

Carbohydrate loading is a strategy involving changes to training and nutrition that can maximise muscle glycogen (carbohydrate) stores prior to endurance competition.

The technique was originally developed in the late 1960's and typically involved a 3-4 day 'depletion phase' involving 3-4 days of hard training plus a low carbohydrate diet. This depletion phase was thought to be necessary to stimulate the enzyme glycogen synthase. This was then followed immediately by a 3-4 day 'loading phase' involving rest combined with a high carbohydrate diet. The combination of the two phases was shown to boost muscle carbohydrate stores beyond their usual resting levels.

Ongoing research has allowed the method to be refined so that modern day carbohydrate loading is now more manageable for athletes. The depletion phase was demonstrated to be no longer necessary, which is a bonus for athletes as this phase was very difficult. Australian marathon runner, Steve Moneghetti has described the depletion phase as making him feel like "death warmed up". Today, 1-4 days of exercise taper while following a high carbohydrate diet (7-12g/kg body weight) is sufficient to elevate muscle glycogen levels.

Does carbohydrate loading improve performance?

Muscle glycogen levels are normally in the range of 100-120 mmol/kg ww (wet weight). Carbohydrate loading enables muscle glycogen levels to be increased to around 150-200 mmol/kg ww. This extra supply of carbohydrate has been demonstrated to improve endurance exercise by allowing athletes to exercise at their optimal pace for a longer time. It is estimated that carbohydrate loading can improve performance over a set distance by 2-3%.

Who should carbohydrate load?

Anyone exercising continuously at a moderate to high intensity for 90 minutes or longer is likely to benefit from carbohydrate loading. Typically, sports such as cycling, marathon running, longer distance triathlon, cross-country skiing and endurance swimming benefit from carbohydrate loading. Shorter-term exercise is unlikely to benefit as the body's usual carbohydrate stores are adequate. Carbohydrate loading is generally not practical to achieve in team sports where games are played every 3-4 days. Although it might be argued that players in football and AFL have heavy demands on their muscle fuel stores, it may not be possible to achieve a full carbohydrate loading protocol within the weekly schedule of training and games.

What does a high carbohydrate diet look like?

The following diet is suitable for a 70kg athlete aiming to carbohydrate load:

Breakfast
3 cups of low-fibre breakfast cereal with 11/2 cups of reduced fat milk
1 medium banana
250ml orange juice
Snack
toasted muffin with honey
500ml sports drink
Lunch
2 sandwiches (4 slices of bread) with filling as desired
200g tub of low-fat fruit yoghurt
375ml can of soft drink
Snack
banana smoothie made with low-fat milk, banana and honey
cereal bar
Dinner
1 cup of pasta sauce with 2 cups of cooked pasta
3 slices of garlic bread
2 glasses of cordial
Late Snack
toasted muffin and jam
500ml sports drink
This sample plan provides ~ 14,800 kJ, 630 g carbohydrate, 125 g protein and 60 g fat.

Are there any special considerations for females?

Most studies of glycogen storage have been conducted on male athletes. However, some studies suggest that females may be less responsive to carbohydrate loading, especially during the follicular phase of the menstrual cycle. This appears to be, at least partly, because they have difficulty consuming the larger amounts of carbohydrate required for a complete CHO load. Further research needs to be conducted specifically on females.

What are the common mistakes made when carbohydrate loading?

Research indicates that many athletes who attempt to carbohydrate load, fail to achieve their goal. Common mistakes include:

Carbohydrate loading requires an exercise taper. Athletes can find it difficult to back off training for 1-4 days before competition. Failing to rest will compromise carbohydrate loading.
Many athletes fail to eat enough carbohydrate. It seems athletes don't have a good understanding of the amount of food required to carbohydrate load. Working with a sports dietitian or using a carbohydrate counter can be useful.
In order to consume the necessary amount of carbohydrate, it is necessary to cut back on fibre and make use of compact sources of carbohydrate such as sugar, cordial, soft drink, sports drink, jam, honey, jelly and tinned fruit. Athletes who include too many high fibre foods in their carbohydrate loading menu may suffer stomach upset or find the food too bulky to consume.
Carbohydrate loading will most likely cause body mass to increase by approximately 2kg. This extra weight is due to extra muscle glycogen and water. For some athletes, a fear of weight gain may prevent them from carbohydrate loading adequately.
Athletes commonly use carbohydrate loading as an excuse to eat everything and anything in sight. Consuming too many high fat foods will make it difficult to consume sufficient carbohydrate. It may also result in gain of body fat. It is important to stick to high-carbohydrate, low-fat foods while carbohydrate loading.

Written by AIS Sports Nutrition, last updated June 2009. © Australian Sports Commission