Carbohydrate loading The glycemic index compares equal quantities of a carbohydrate containing food; the glycemic load quantifies the overall glycemic effect of a typical portion of food. This represents the product of the amount of available carbohydrate in that serving and glycemic index of the food. A high glycemic load reflects a greater expected elevation in blood glucose and a greater insulin release. An increased risk for type 2 diabetes and coronary heart disease coincides with the chronic consumption of a diet with a high glycemic load. Clearly, the most rapid method of replenishing glycogen after exercise is to consume foods with moderate to high glycemic indices rather than foods rated low, even if the replenishment meal contains a small amount of lipid and protein. Classic technique included an intense glycogen depleting training period of approximately two days followed by a glycogen loading period for 3-4 days, ingesting approximately 60-70% of total energy intake as carbohydrates.
These recommendations were constructed based on several studies conducted for performance enhancement of athlete. Research has addressed the following question and modified the technique. One study compared 24 hour carbohydrate replenishment with two pattern of consuming an energy-equivalent meal of high glycemic carbohydrates: a) gorging on a single large meal with its greater incremental glucose and insulin response or b) nibbling on frequent smaller snacks which produces a more stable glucose and insulin response. The two style of eating produced no difference in final glycogen levels. These finding indicates that individuals should eat high glycemic carbohydrates following heavy exercise ; the frequency of the meals and snacks should dovetail with a persons appetite and the availability of food after exercising. As a rule of thumb it can be said that to speed glycogen replenishment after an intense bout of training or competition one should consume high glycemic carbohydrate rich foods as soon as possible.
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One of the major drawback in given study is sample size. There is no estimation of sample size. This study is not first of its kind and therefore it would have been better if a sample size after power analysis is calculated. Next is gender bias. Previous studies have already emphasized the need of including female in this kind of study. The two main trials were separated by 10-14 days. But there is no adequate mention about the diet prescription in those days.
Not only that there could be various confounding factors like type of activity, climate, stress and other psychologic factors which can influence the outcome. All the subjects have been given carbohydrate intake by gorging and nibbling methods. But the subject preference of having meals in either of this method can easily influence the outcome. There is no mention weather subjects had liking of having meals by these two methods. Strong verbal encouragement was given by chief experimenter. Was the instructions used during tests were same for all participants? If not then its a well known fact that encouragement words have to be specified and uniform for all subjects in these kind of study.
The variables used in study were expired air samples, venous blood samples, rating of perceived exertion, rating of abdominal discomfort, and perceived thirst. There is inadequate explanation about most of variables. Are these measures appropriate? If yes then it must be supported by their reliability and validity. The reliability and validity of different instruments have not been quoted. These are some of major points which can be criticized under methodology section of this study. Other things which should be taken care of in this kind of study are physiologic factors. During the first 2 hours of recovery when muscle glycogen content is at its lowest level, consuming a glucose polymer solution restores glycogen more rapidly than an energy equivalent solution of monomers with high osmolality.
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This beneficial effect of low osmolality solutions on glycogen replenishment probably results from two factors: 1) more rapid gastric emptying and glucose delivery to the small intestine and 2) augumented postexercise stimulated non insulin dependent glucose uptake by the muscles. The need for glycogen in previously active muscles significantly affects glycogen resynthesis in the post exercise period. When food becomes available following exercise following factors facilitate cellular uptake of glucose: Hormonal milieu reflected by elevated insulin Increased tissue sensitivity to insulin and other transporter proteins (e.g. GLUT1 and GLUT 4, members of a family of facilitative monosaccharide transporters that mediate much of glucose transport activity) Low catecholamines levels Increased activity of a specific form of the glycogen storing enzyme glycogen synthase. Bibliography : 1. Andrews JL, Sedlock DA, Flynn MG, Navalta JW, et al.: Carbohydrate loading and supplementation in endurance-trained women runners. J Appl Physiol 2003.
95: 584-90. 2. Hawley JA, Schabort EJ, Noakes TD, and Dennis SC: Carbohydrate-loading and exercise performance. An update. Sports Med 1997. 24: 73-81. 3.
Walton P,Rhodes EC. Glycemic index and optimal performance.SportsMed 1997;33:164. 4. Tarnopolsky MA, Atkinson SA, Phillips SM, MacDougall JD. Carbohydrate loading and metabolism during exercise in men and women. J Appl Physio. 1995 Apr;78(4):1360-8 5.
Romijn JA, Coyle EF, Sidossis LS, Gastaldelli A, et al.: Regulation of endogenous fat and carbohydrate metabolism in relation to exercise intensity and duration. Am J Physiol 1993. 265: E380-91..
