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CARBOHYDRATE

LOADING
Mohammad Arif Ali, S.Si., M.Sc.
198812312015041002

Department of Sports Sciences


FIK UNNES
CHO-Loading
A strategy which modify hard training and
diet in order to maximize glycogen storage
especially in the muscle related to
endurance sport like marathon and
thriathlon, etc.
Purpose of CHO-Loading
CHO-Loading Protocol
7 days before the competition day

Divided into 2 Stages.


First Stage : the first 3 days of unloading
the glycogen stored in the muscle
by High Intensity Training, and minimal
CHO consumption
Second Stage : the last 4 days is for maximal loading
especially in the muscle.
at this stage, athletes must consume
high CHO diet, choose the
complex CHO, and decreased
the intensity of training.
CHO-Loading Protocol
CHO-Loading Protocol #NEW!
24 hours ONLY before the competition day

The combination of physical inactivity with a high intake of


carbohydrate in 24 h enables trained athletes to attain
maximal muscle glycogen contents.

~10 g/day/Kg Body Mass


~High-carbohydrate foods having a high glycaemic index
~Over 3 days, while remaining physically inactive

Vanessa A. Bussau (2002)


Carbohydrate loading in human muscle: an improved 1 day protocol
CHO-Loading Protocol #NEW!
CHO-Loading Protocol #NEW!
CHO-Loading Protocol #NEW!
Referensi
1. http://www.eatright.org/resource/fitness/sports-and-
performance/fueling-your-workout/basics-of-carbohydrate-loading-
for-sports-performance

2. http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-
eating/in-depth/carbohydrate-loading/art-20048518

3. http://www.marathontraining.com/articles/art_39th.htm

4. Vanessa A. Bussau (2002) Carbohydrate loading in human muscle:


an improved 1 day protocol
CALCULATION
OF ENERGY
NEED
Stage 1: Calculated your BMI
Additional, IBW (Kg)
Stage 2: Calculated your BMR
Stage 3: Calculated your SDA

Specific Dynamic Action: 10% X BMR


Stage 4: Define your PAL
Physical Activity Level (PAL)
Calculated your energy needs

(BMR + SDA) X PAL = (Kcal)


Stage 5: Estimate the Physical Training
Sum the energy you need
for Physical Training

(PT #1 + PT #2 + …) : 7 = (Kcal)

Sum it all
(BMR + SDA) X PAL = (Kcal)
PT in week = (Kcal) +
Total energy needed = (Kcal)
Nutrients Planning
Nutrients Planning
Assignment!
Buatlah program menu makan untuk satu minggu dengan tahapan2
seperti di atas.

FORMAT PROGRAM DIET


1. Deskripsi diri meliputi: Nama, Usia, Jenis Kelamin, Status
Pekerjaan, Tingkat Aktivitas Fisik, dll
2. Penghitungan kebutuhan energi (BMR+SDA+PAL+PT)
3. Jenis Diet (High CHO, High PRO, Vegan dll), serta pembagian
proporsi makro nutrisi
4. Pembagian menu per hari, - dan dalam satu minggu
5. Penutup
Stage I IMT = Weight (Kg) : Height (cm)² = 60 : (1.7)² 20.7 normal
Nutritional
status

Stage II BMR = (15,3 X Weight) + 679 = 1.597 kcal

Stage III SDA = 10 % x 1.597 (BMR) = 159,7 kcal

Stage IV Energy of Physical Activity = 1,7 x (BMR + SDA) 2986 kkcal

Tahap V Running (10 s/km), 3 x 30 s x 6 calori = 540 kcal/mgg


Badminton , 3 x 45 s x 6 kalori = 810 kcal/mgg

Amount Energy for exercise/day (540 + 810) : 7 = 193 kkal 1350


kcal/mgg
Energy total : 2986 kkal + 193 kkal = 3179 kkal
3179 kcal