Carbohydrate Loading Diet For Better Performance in Football

Carbohydrate loading is a widely used nutritional strategy aimed at maximizing muscle glycogen stores to support high-intensity athletic performance. While its benefits are well documented in endurance sports, its application in football - a sport characterized by repeated sprints and intermittent efforts - requires further investigation. This study aimed to evaluate the effects of a 7-day carbohydrate loading protocol on key performance metrics in competitive football players.Thirty male university athletes (aged 20–24) followed a structured meal plan (5–10 g CHO/kg/day) integrated with a tapering training regimen. Pre- and post-intervention assessments included maximal oxygen uptake (VO₂ max), 30-meter sprint time, and a 5-minute endurance run.Significant improvements were observed across all domains: VO₂ max increased (p < 0.0001), sprint time decreased (p < 0.0001), and endurance performance showed the greatest gain (p < 0.0001). A strong correlation was found between VO₂ max and endurance improvements, suggesting a shared physiological pathway, while sprint gains were more independent. These findings support carbohydrate loading as an effective short-term intervention for enhancing both aerobic and anaerobic outputs in football players, with practical implications for match preparation and training periodization.