Endurance events like marathons, triathlons, and long-distance cycling push athletes to their limits. In the weeks before these events, most focus on training and getting enough rest. But an important part of preparing that can really impact performance is a focus on pre-event sports nutrition, especially a technique called carb loading. Carb loading is a method used to maximise the amount of glycogen stored in your muscles and liver. This stored glycogen acts as a vital energy reserve during prolonged physical activity, helping to sustain endurance and delay fatigue. Many athletes don't know where to start when it comes to carb loading before an event, and so we’ve put together this simple guide to explain exactly what carb loading is and the best way to ensure you start your event with your glycogen stores full.
The Science Behind Carb Loading
Carb loading is based on how our bodies store and use energy when we exercise. When you eat carbs, your body turns them into glucose, which it either uses right away for energy or stores as glycogen in your muscles and liver. During long and intense activities, like running a marathon or cycling for hours, your muscles heavily rely on these glycogen stores for fuel. But since these stores are limited, they can run out, causing fatigue and a drop in performance, sometimes called “hitting the wall.” Carb loading helps by filling up those glycogen stores to the maximum before an event, giving you extra energy to keep going. By taking advantage of carb loading and making the most of running and cycling nutrition during endurance events, athletes will reap the performance benefits.
Different Methods of Carb Loading
Over time, athletes have adapted different approaches to carb loading, moving from the old-school two step method to simpler progressive loading modern ways. The traditional approach, which became popular in the 1960s, involved two steps: first, cutting back on carbs and doing intense workouts to use up glycogen stores, then switching to eating lots of carbs for about three days while easing off (tapering) exercise. This method can pack your muscles with extra energy, but it can also be tough and uncomfortable. Nowadays, many athletes skip the hard part and just focus on eating more carbs for a few days before their event while reducing their exercise. This newer way is easier to manage, less stressful on the body, and still does a great job of topping up energy stores. In the end, which method works best depends on the athlete, the sport, and what feels right for them.
How to Carb Load
You can’t successfully carb load with an extra large pizza and a sharing size chocolate bar the night before your event. Carb loading is all about timing and choosing the right types of carbohydrates to maximise your glycogen stores without upsetting your stomach. Ideally, athletes should start increasing their carbohydrate intake about 2 to 3 days before their endurance event. Focus on consuming complex carbohydrates like pasta, rice, potatoes, oats, and whole-grain bread, as they provide a steady release of energy and are easier to digest when eaten in the right amounts. Aim to get about 70-80% of your total daily calories from carbs during this period, while keeping protein and fat intake moderate. Staying well-hydrated is also key to helping your body store glycogen properly. It’s best to avoid foods that are high in fibre or fat right before your event, as they can cause stomach issues while you’re exercising. And remember, try out carb loading during your training, not on race day, so you can figure out what works best for you.
Benefits of Carb Loading
PB incoming! The largest benefit of effective carb loading is improved race times, stamina and performance for competitive athletes. Beyond just physical benefits, carb loading can also boost mental focus and confidence, knowing your body has the fuel it needs to go the distance. These factors combined allow athletes to perform optimally on race day.
Potential Downsides to Carb Loading
Carb loading can be a great tool for endurance athletes, but it does come with a few drawbacks. One of the most common is temporary weight gain since glycogen stored in your muscles also traps water. The temporary weight gain might make you feel heavier or slower than usual if you’re not expecting it. Some people might also experience digestive problems like bloating or cramps, especially if they eat too much fibre or fat along with the extra carbs. It’s also important to remember that carb loading isn’t necessary for everyone. If you’re doing shorter or less intense workouts, it probably won’t make much of a difference and could just add extra calories. And if you don’t time it right or plan it well, carb loading might even leave you feeling tired instead of energised. That’s why it’s a good idea to try it out during training first and find what works best for you and your event.
Practical Ways To Introduce More Carbs
When loading, there are many easy and convenient food options for athletes to boost their carbohydrate intake. Among these are incorporating convenient and nutritious snacks. Here at Veloforte, our range of energy bars and energy chews offer a delicious and effective way to add carbs to your diet efficiently. These bars and chews are high in carbohydrates and combine a range of all-natural ingredients to provide sustained energy, making them perfect for topping up glycogen stores.
