Discuss the effectiveness of carbohydrate loading for improving endurance performance in events lasting longer than 90 minutes. (5 marks)
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For Carbohydrate Loading Benefits
- [P] Carbohydrate loading proves highly effective for endurance events exceeding 90 minutes by maximising glycogen storage capacity.
- [E] This technique increases muscle and liver glycogen stores, providing enhanced fuel availability during prolonged exercise.
- [Ev] Research demonstrates carbohydrate loading can boost endurance performance by 2-3 percent and improve race times significantly.
- [L] Therefore carbohydrate loading effectively delays the point at which repeatedly used muscles run out of fuel during competition.
Against Carbohydrate Loading Limitations
- [P] Carbohydrate loading effectiveness diminishes for shorter events where glycogen depletion is not performance-limiting.
- [E] The technique requires careful timing and tapering of training load 2-4 days before competition to maximise glycogen stores.
- [Ev] Studies indicate that improper carbohydrate loading implementation can lead to digestive issues and feelings of heaviness.
- [L] Consequently athletes must balance potential benefits against practical implementation challenges and individual responses.
Balanced Approach
- [P] Carbohydrate loading demonstrates clear effectiveness for endurance events when properly implemented with appropriate tapering strategies.
- [E] This approach works best for triathlons, marathons, cycling and endurance swimming events lasting over 90 minutes.
- [Ev] Evidence shows proper carbohydrate loading increases muscle glycogen by 50-100 percent above normal resting values.
- [L] Therefore carbohydrate loading remains an essential strategy for endurance athletes competing in prolonged events.
Show Worked Solution
For Carbohydrate Loading Benefits
- [P] Carbohydrate loading proves highly effective for endurance events exceeding 90 minutes by maximising glycogen storage capacity.
- [E] This technique increases muscle and liver glycogen stores, providing enhanced fuel availability during prolonged exercise.
- [Ev] Research demonstrates carbohydrate loading can boost endurance performance by 2-3 percent and improve race times significantly.
- [L] Therefore carbohydrate loading effectively delays the point at which repeatedly used muscles run out of fuel during competition.
Against Carbohydrate Loading Limitations
- [P] Carbohydrate loading effectiveness diminishes for shorter events where glycogen depletion is not performance-limiting.
- [E] The technique requires careful timing and tapering of training load 2-4 days before competition to maximise glycogen stores.
- [Ev] Studies indicate that improper carbohydrate loading implementation can lead to digestive issues and feelings of heaviness.
- [L] Consequently athletes must balance potential benefits against practical implementation challenges and individual responses.
Balanced Approach
- [P] Carbohydrate loading demonstrates clear effectiveness for endurance events when properly implemented with appropriate tapering strategies.
- [E] This approach works best for triathlons, marathons, cycling and endurance swimming events lasting over 90 minutes.
- [Ev] Evidence shows proper carbohydrate loading increases muscle glycogen by 50-100 percent above normal resting values.
- [L] Therefore carbohydrate loading remains an essential strategy for endurance athletes competing in prolonged events.