Carb loading: what it is, who it's for and how to do it right

Do you have a big race or intensive training session coming up? Then you may have heard of carb loading - a strategy that charges you with energy so that you can perform at your best during the race. In this blog post, you'll find out everything you need to know about carb loading!

Table of contents

1. What is carb loading?
2. Who is carb loading useful for?
3. The science behind carb loading
4. How does carb loading work?
5. Conclusion: Carb loading - your turbo for endurance events

What is carb loading?

Carb loading, also known as carbohydrate loading, is a technique that aims to replenish your glycogen stores - the energy sources in your muscles - before an intense endurance event. Normally, your body stores carbohydrates in the form of glycogen, which is converted into energy when needed. With carb loading, you increase the amount of stored carbohydrates in order to remain efficient for longer during a competition or a long training session.

Who is carb loading useful for?

Carb loading is particularly useful for endurance athletes who take part in competitions or events that last longer than 90 minutes - such as marathons, triathlons or cycling races. For such activities, your body needs a steady supply of energy, and full glycogen stores can make the difference between a new best time and the famous “hunger pangs” - an energy slump that occurs when the glycogen stores in the muscles and liver are almost completely depleted.

Carb loading is usually not necessary for shorter and less intensive sports. Here it is sufficient to eat well and possibly use pre-workout supplements to give you the necessary energy boost.

The science behind carb loading

To understand why carb loading is so effective, it's worth taking a closer look at the science behind it. Carbohydrates are the primary source of energy for our bodies, especially during intense physical activity. As soon as we consume carbohydrates, they are converted into glucose, which is either used immediately for energy or stored in the muscles and liver in the form of glycogen. During an intense endurance event, such as a marathon or triathlon, the body draws on these glycogen stores to provide the energy it needs. Normally, glycogen stores last for about 90 minutes of intense activity. However, when they are depleted, a phenomenon known among athletes as “hitting the wall” can occur - a sudden drop in performance as the body begins to switch to less efficient energy sources such as fat. This is exactly where carb loading comes in. By specifically replenishing your glycogen stores before a race, you can ensure that you have more than enough energy to go the distance. Studies have shown that increasing your carbohydrate intake can boost glycogen stores by up to 50%, meaning you can run or cycle at a faster pace for longer without running out of energy.

This targeted energy build-up is particularly crucial for athletes who want to perform well in the decisive phases of a competition. Knowledge of these physiological processes makes carb loading an indispensable strategy for anyone who wants to achieve their best performance in endurance competitions.

How does carb loading work?

Carb loading usually starts 3 to 4 days before the competition. Here is a step-by-step guide on how to do it right:

When to start carb loading?

While many amateur athletes still rely on the traditional pasta party on the evening before the competition, professionals have long since found a more effective approach. Experts recommend specifically increasing your carbohydrate intake 3 to 4 days before the event. This will ensure that your glycogen stores are completely full and that you have the energy you need at the crucial moment.




How much carbohydrate do you need?

You should consume around 7g of carbohydrates per kilogram of body weight every day. This may sound like a lot, but it is easily achievable with the right choice of food and drink. Important: Reduce your training significantly during this phase so that you don't immediately burn off the stored carbohydrates again. These days should focus on active recovery and carbohydrates - so treat yourself to some well-deserved rest and an extra portion of pasta!

Did you know? As with endurance and strength, the body's ability to absorb and store carbohydrates can also be trained. While normal athletes can process around 7g of carbohydrates per kilogram of body weight, Tour de France pros can manage an impressive 12g.




Which foods are suitable for carb loading?

Unlike a balanced diet, which focuses on complex carbohydrates and fiber, carb loading focuses on easily digestible carbohydrates. Foods such as pasta, rice, white bread, dried fruit and jam are ideal. Carbohydrate-rich drinks and smoothies also help to increase your intake effortlessly. However, make sure to reduce your fat intake during this phase so as not to accumulate unnecessary calories.

Don't forget: you shouldn't neglect your protein intake during carb loading either. Our protein snacks or shakes are perfect for supplying your muscles with high-quality protein without disrupting your carbohydrate focus.




What to eat on a race day?

On the day of the competition, you should plan a carbohydrate-rich breakfast with around 100 to 150g of carbohydrates. The following applies here: opt for easily digestible carbohydrates that taste good and are good for you. Popular options are oatmeal with banana or white bread with jam.

Did you already know? Many athletes are surprised when they notice weight gain during carb loading. This is because 1g of glycogen binds up to 3g of water, which leads to a temporary gain on the scales. Don't worry - you'll quickly lose the extra water weight.

Competition done and now?

After the competition, your body is particularly receptive to nutrients. As part of the “open-window effect”, you should ensure a good intake of nutrients within the first 30 minutes after the event. Liquid nutrients are particularly effective. Our refreshing post-workout shake provides you with essential amino acids and easily digestible carbohydrates to quickly replenish your energy stores and aid recovery.

Conclusion: Carb loading - your turbo for endurance events

Carb loading is a proven strategy for endurance athletes who want to ensure that their energy stores are optimally filled for a competition. If you do it right, you can fully exploit your performance potential and still have power in the final kilometers. Remember: the right preparation is key - and with the right supplements by your side, you'll get the most out of your carb loading and your race.

So, start carb loading now and get ready to achieve your best performance!