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

Do you have a big race or an intense training session coming up? Then you may have already heard of something called carb loading – a strategy to fuel up on energy so you can perform at your best on race day. In this blog post, you'll learn everything you need to know about topping up your carbohydrate stores!

Table of Contents

1. What is Carb Loading?
2. Who Should Use Carb Loading?
3. The Science Behind Carb Loading
4. How Does Carb Loading Work?
5. Conclusion: Carb Loading – Your Turbo Boost for Endurance Events

What is Carb Loading?

Carb loading, also known as carbohydrate loading, is a technique aimed at filling up your glycogen stores – the energy reserves in your muscles – before an intense endurance event. Normally, your body stores carbohydrates in the form of glycogen, which is converted into energy as needed. With carb loading, you increase the amount of stored carbohydrates so you can perform longer during a competition or a long training session.

Who Should Use Carb Loading?

Carb loading is especially useful for endurance athletes participating in events lasting longer than 90 minutes – such as marathons, triathlons, or cycling races. For such activities, your body needs a constant energy supply, and full glycogen stores can make the difference between setting a new personal record and hitting the infamous “wall” – a sudden drop in energy that occurs when glycogen stores in the muscles and liver are nearly depleted.

For shorter or less intense sports, carb loading is usually not necessary. A well-balanced diet and possibly some pre-workout supplements can give you the energy boost you need.

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 energy source for our bodies, especially during intense physical activity. Once we consume carbohydrates, they are converted into glucose, which is either used immediately for energy or stored as glycogen in the muscles and liver. During an intense endurance event like a marathon or triathlon, the body taps into these glycogen stores for the energy it needs. Typically, these stores are sufficient for about 90 minutes of intense activity. Once depleted, the body starts switching to less efficient energy sources like fat, leading to a phenomenon known among athletes as "hitting the wall" – a sudden drop in performance. This is where carb loading comes in. By deliberately filling your glycogen stores before an event, you ensure that you have more than enough energy to go the distance. Studies have shown that increasing carbohydrate intake can boost glycogen stores by up to 50%, allowing you to run or cycle longer at a higher pace without running out of energy.

This targeted energy buildup is especially critical for athletes aiming to perform at their peak in the final stages of a race. Understanding these physiological processes makes carb loading an essential strategy for anyone looking to maximize their performance in endurance competitions.

How Does Carb Loading Work?

Carb loading typically starts 3 to 4 days before the event. Here's a step-by-step guide on how to do it properly:

While many amateur athletes still rely on the traditional pasta party the night before the race, professionals have adopted a more effective approach. Experts recommend increasing carbohydrate intake 3 to 4 days before the event. This ensures your glycogen stores are fully topped up and ready to fuel you when it matters most.

You should consume about 7g of carbohydrates per kilogram of body weight per day. That may sound like a lot, but it’s manageable with the right choice of foods and drinks. Important: Reduce your training volume significantly during this period to avoid burning off the carbs you’re storing. Focus on active recovery and carbohydrates – treat yourself to some well-deserved rest and an extra helping of pasta!

Did you know? Just like endurance or strength, the body’s ability to absorb and store carbohydrates can be trained. While regular athletes can manage around 7g of carbs per kilogram of body weight, Tour de France pros can handle an impressive 12g.

Unlike a balanced diet, which focuses on complex carbs and fiber, carb loading relies on easily digestible carbohydrates. Ideal foods include pasta, rice, white bread, dried fruit, and jam. Carb-rich drinks and smoothies also help boost your intake with ease. However, make sure to reduce fat intake during this phase to avoid unnecessary calorie overload.

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

On race day, plan for a high-carb breakfast with around 100 to 150g of carbohydrates. Stick to easily digestible carbs that you enjoy and that sit well with your stomach. Popular choices include oatmeal with banana or white bread with jam.

Fun fact: Many athletes are surprised to see weight gain during carb loading. This happens because 1g of glycogen binds up to 3g of water, causing a temporary increase on the scale. Don’t worry – that extra water weight will be gone quickly.

After the race, your body is especially receptive to nutrients. During the “open window effect”, it’s important to replenish nutrients within the first 30 minutes. Liquid nutrients are especially effective. Our refreshing Post-Workout Shake delivers essential amino acids and easily digestible carbs to quickly refill your energy stores and support recovery.

Conclusion: Carb Loading – Your Turbo Boost for Endurance Events

Carb loading is a proven strategy for endurance athletes who want to ensure their energy reserves are fully stocked for race day. When done correctly, it allows you to unlock your full performance potential and still have power left in the final kilometers. Remember: preparation is key – and with the right supplements by your side, you can get the most out of your carb loading and your competition.

So, start your carb loading today and get ready to smash your goals!