What is “carb loading” and can it help you perform better?

Whether you’re a long-distance runner, cyclist, swimmer, or athlete looking to build endurance, you may be familiar with “carb loading.” This strategy improves athletic performance by maximizing the energy stored in the muscles. By eating more carbohydrates throughout the day before a big training day or event, you can postpone fatigue, increase endurance and potentially achieve better results. We spoke to an expert who breaks down everything you need to learn about carb loading and how you can get started.

How does carb loading work?

“Carbohydrate loading is a nutritional strategy used primarily by athletes to manipulate the amount of stored carbohydrates (glycogen) in their muscles to enhance performance,” explains The Nutrition Twins®, Tammy Lakatos Shames, RD, CDN, CFTAND Lyssie Lakatos, RD, CDN, CFTwho sit on our Board of Medical Experts. “Typically, athletes will increase their carbohydrate intake at a higher rate than usual while reducing exercise intensity to allow their body (muscles) to store more muscle energy, so they will have plenty of stored muscle energy when they go to training for a competition.”6254a4d1642c605c54bf1cab17d50f1e

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What types of athletes and exercisers benefit most from carbohydrate loading?

Carbohydrate loading is beneficial for endurance sports and activities that require a lot of muscle energy. For example, you can fuel up on carbohydrates before heading out for a long run, swim or bike ride; participation in a marathon; or complete a triathlon. “Generally speaking, this is any endurance athlete who trains for more than 90 minutes,” The Nutrition Twins tell us.

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How to properly load carbs

There are different types of carbohydrate supplementation, but The Nutrition Twins emphasize that they are all supplemented a few days before the big event. If you provide carbohydrates less than three days before a competition, this strategy will be ineffective.

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“Start with competitions for three to six days. Increase your carbohydrate intake every day, up to 70-90%, three days before the competition,” instruct The Nutrition Twins. “Choose a mix of nutrient-dense carbohydrates such as sweet potatoes, regular potatoes, oatmeal and whole grains, as well as pasta, rice and bread. Your body will benefit from fiber to help you stay regular in the days leading up to the race, as well as antioxidants to help reduce inflammation before, during and after the race.”

Be sure to eat a solid combination of whole grains, bread, rice, etc. to avoid too much fiber the day before the competition. Additionally, stay away from sugary or refined carbs, which can wreak havoc on your blood sugar levels.

Alex Mellardo