Carbohydrate loading is a strategy used by athletes and active individuals to maximize their glycogen stores in preparation for an upcoming endurance event. By consuming a high-carbohydrate diet and tapering exercise leading up to the event, athletes can increase their energy reserves and potentially improve their performance.
In this guide, we will delve into the science behind carbohydrate loading, explore different strategies for implementation, and provide practical tips for success. Whether you are a seasoned athlete or just starting out, this guide will equip you with the knowledge and tools necessary to optimize your carbohydrate intake and achieve your performance goals.
Table of Contents
What Is Carbohydrate Loading? Overview And Benefits
Carbohydrate loading, also known as glycogen loading, is a dietary strategy that involves increasing carbohydrate intake in the days leading up to an endurance event, such as a marathon or triathlon.
The origins of carbohydrate loading can be traced back to the 1960s when researchers noticed that muscle glycogen levels were lower in athletes who followed a low-carbohydrate diet. This led to the development of the first carbohydrate-loading protocol, which involved a depletion phase followed by a high-carbohydrate diet.
The depletion phase was designed to exhaust glycogen stores in the muscles, making them more sensitive to carbohydrate uptake. The high-carbohydrate diet that followed was intended to maximize glycogen storage in the muscles and liver.
Over time, these protocols have been refined and adapted, and today there are a variety of methods used by athletes to enhance their glycogen stores and improve their endurance performance.1
Here are some potential benefits of carbohydrate loading:
- Increased glycogen stores
- Improved endurance
- Improved performance
- Faster recovery
- More adequate hydration
It’s important to note that carbohydrate loading may not be necessary or beneficial for everyone and should be done under the guidance of a healthcare professional or sports nutritionist. Additionally, carbohydrate loading should be paired with an overall healthy and balanced diet to support overall health and wellbeing.
Increased Glycogen Stores
The goal of carbohydrate loading is to maximize glycogen stores in the muscles and liver, which can provide the body with a source of fuel during prolonged exercise.
When carbohydrates are consumed, they are broken down into glucose, which is then stored in the muscles and liver as glycogen. During exercise, the body uses glycogen as a source of energy to fuel muscle contractions. However, the amount of glycogen that can be stored in the body is limited, and once these stores are depleted, fatigue sets in and exercise performance declines.
Carbohydrate loading aims to increase the amount of glycogen stored in the muscles and liver, which can help delay fatigue and improve endurance during prolonged exercise. By increasing carbohydrate intake and reducing exercise intensity leading up to an event, the body is able to store more glycogen than it would under normal circumstances.2
However, it’s important to note that carbohydrate loading may not be necessary or beneficial for everyone and should be done under the guidance of a healthcare professional or sports nutritionist. Additionally, carbohydrate loading should be paired with an overall healthy and balanced diet to support overall health and wellbeing.
Improved Endurance
By increasing glycogen stores, the body is able to produce energy more efficiently, which can allow athletes to perform at a higher level for longer periods of time.
Studies have shown carbohydrate loading can enhance endurance performance by up to 2-3%.
Improved Performance
Having more glycogen available can help delay fatigue and improve endurance. This increased availability of glycogen can also lead to improved energy production during exercise, which can allow athletes to perform at a higher level for longer periods of time.
Faster Recovery
By having more glycogen available, athletes may be able to recover more quickly after exercise and perform better in subsequent training sessions or events.
Related Article – The Ultimate Guide To Active Recovery
Who Should Use Carbohydrate Loading?
Carbohydrate loading is a strategy primarily used by endurance athletes, such as marathon runners, long-distance cyclists, and triathletes. It involves increasing carbohydrate intake in the days leading up to a prolonged, intense endurance event.
While carbohydrate loading is primarily used by endurance athletes, recreational athletes can also employ this strategy in certain situations. Carbohydrate loading may be beneficial for recreational athletes participating in longer-duration events or activities that require sustained energy output.
If you’re engaging in recreational activities that last 90 minutes or longer, such as long hikes, extended cycling trips, or intense team sports tournaments, carbohydrate loading could potentially enhance your performance. By increasing your carbohydrate intake in the days leading up to the event, you can optimize glycogen stores and potentially delay fatigue, improving your endurance and energy levels during the activity.
However, it’s important to note that carbohydrate loading might not be necessary or beneficial for all recreational athletes. For shorter-duration activities or low-intensity exercises, maintaining a balanced diet with sufficient carbohydrates should generally provide the necessary energy.
Different Carbohydrate Loading Methods
The two primary types of carbohydrate loading methods are:
The Tapering Method: This method involves a gradual increase in carbohydrate intake and a tapering of training leading up to an endurance event.
Rapid Loading Method: This method is a more condensed approach that aims to quickly increase glycogen stores in a shorter time frame, typically within 24-48 hours.
Both methods have their own advantages and considerations, and the choice of which method to use depends on factors such as the duration of the event, individual preferences and available time before the event. In the following sections, we will look at each of these different methods in more detail.
The Tapering Method
The tapering method for carbohydrate loading involves gradually reducing training intensity and volume while simultaneously increasing carbohydrate intake in the days leading up to an endurance event.
This allows the body to store glycogen efficiently while ensuring optimal muscle recovery and performance on the day of the event. Here’s an example of a tapering method for carbohydrate loading:
Day 1-3 (Three days before the event):
- Maintain regular training routine.
- Consume a well-balanced diet with a moderate intake of carbohydrates (approximately 50-55% of total calories).
- Focus on consuming complex carbohydrates such as whole grains, fruits, and vegetables.
Day 4-5 (Two days before the event):
- Reduce training volume by approximately 50% compared to normal training.
- Increase carbohydrate intake to around 55-65% of total calories.
- Incorporate more easily digestible carbohydrates like pasta, rice, bread, and starchy vegetables into your meals.
- Hydrate adequately throughout the day.
Day 6-7 (One day before the event):
- Engage in very light or restful activities to conserve energy.
- Further reduce training volume to allow for optimal recovery.
- Continue consuming a high-carbohydrate diet, aiming for around 70% of total calories from carbohydrates.
- Choose easily digestible, low-fibre carbohydrates to minimize gastrointestinal discomfort
Remember, these are general guidelines, and individual needs may vary. It’s important to listen to your body, monitor your energy levels, and adjust accordingly.
Required Carbohydrates For Tapering Method
The exact number of grams of carbohydrates for the tapering method can vary depending on factors such as body weight, training volume, and individual needs. However, a general guideline is to aim for approximately 7-12 grams of carbohydrates per kilogram of body weight per day during the tapering period.
Here’s an example of how to calculate the carbohydrate intake:
- Determine your body weight in kilograms. If your weight is in pounds, divide it by 2.2 to convert it to kilograms.
- Multiply your body weight in kilograms by the recommended range of carbohydrate intake. For example, if you weigh 70 kilograms and aim for 7-12 grams per kilogram, the range would be 490-840 grams of carbohydrates per day.
Distribute your carbohydrate intake evenly throughout the day, focusing on consuming carbohydrate-rich foods during meals and snacks.
The Rapid Loading Method
The rapid loading method, also known as the “short-term carbohydrate loading” or “express loading,” is an alternative approach to carbohydrate loading that aims to quickly maximize glycogen stores in a shorter time frame, typically within 24-48 hours. It is often used by athletes who may have limited time for a traditional extended tapering period.
The rapid loading method involves significantly increasing carbohydrate intake while simultaneously reducing training intensity in the final 24-48 hours before an event. Here’s a general overview of the rapid loading method:
Two to three days before the event:
- Maintain regular training routine.
- Consume a balanced diet with around 50-55% of total calories from carbohydrates.
- Focus on complex carbohydrates from whole grains, fruits, and vegetables.
One to two days before the event (rapid loading phase):
- Reduce training volume and intensity significantly to conserve energy.
- Increase carbohydrate intake to approximately 10-12 grams per kilogram of body weight per day.
- Prioritize easily digestible, low-fiber carbohydrates for quicker absorption and minimal gastrointestinal distress.
- Include sources like pasta, rice, bread, potatoes, sports drinks, and easily digestible fruits.
On the day of the event:
- Continue to consume easily digestible carbohydrates leading up to the event to maintain glycogen levels.
- Pay attention to timing and consume a pre-event meal 2-3 hours before the start, focusing on easily digestible carbohydrates and some protein.
It’s important to note that rapid loading may not be suitable or necessary for all athletes or events. It can cause rapid weight gain due to water retention from increased glycogen stores.
Bare in mind individual responses may vary, and some athletes may prefer a more gradual tapering approach.
Required Carbohydrates For Rapid Loading Method
The recommended carbohydrate intake during the rapid loading phase can range from 10-12 grams per kilogram of body weight over a 24-48 hour period.
To calculate your carbohydrate intake for rapid loading, follow these steps:
- Determine your body weight in kilograms. If your weight is in pounds, divide it by 2.2 to convert it to kilograms.
- Multiply your body weight in kilograms by the recommended range of carbohydrate intake (10-12 grams per kilogram). For example, if you weigh 70 kilograms, the range would be 700-840 grams of carbohydrates per day.
- Distribute your carbohydrate intake evenly throughout the rapid loading period, focusing on consuming easily digestible, low-fibre carbohydrates.
It’s important to note that the rapid loading method is an intense and short-term strategy that should be used selectively for specific events or situations.
Mistakes To Avoid When Carbohydrate Loading
There are several common mistakes that athletes should avoid when carbohydrate loading. One mistake is to begin the carbohydrate-loading phase too early. Carbohydrate loading is typically done in the 1-3 days leading up to an event, so starting too early can result in unnecessary weight gain and decreased performance due to an excess of stored glycogen.
Another mistake is to consume too much fibre or fat during the carbohydrate-loading phase, as these nutrients can slow digestion and absorption of carbohydrates. It’s also important to avoid trying new foods or supplements during the carbohydrate-loading phase, as this can lead to gastrointestinal distress or allergic reactions.
Finally, athletes should avoid overhydration during the carbohydrate-loading phase, as excessive water intake can lead to hyponatremia, a potentially life-threatening condition where sodium levels in the blood become dangerously low.
By avoiding these common mistakes, athletes can optimise their carbohydrate-loading strategy and improve their endurance performance.
Best Foods To Eat
It is important to eat the right foods when undertaking any carb-loading protocol. Sticking to low GI foods that provide long-serving energy is best practice, as this will reduce hunger cravings throughout the day and generally is a more nutritious source of energy/ to fuel with.
Foods you should be looking to consume in excess for optimal carbohydrate loading include:
- Pasta & Rice (white or brown)
- Bread (white or brown)
- Potatoes
- Whole Grain Cereal
- Fruit
- Vegetables
- Isotonic Energy Gels
- Low-Sugar Energy bars
- Low-Fat Yoghurts
- Beans
All these types of foods are more complex carbohydrates and therefore lower in sugar. This reduces energy spikes and allows the body to use up the energy more slowly, which is beneficial for carbohydrate loading.
Related Article – Meal Plan For Pre-Race Carb Loading
Foods To Avoid
It is imperative to try and avoid foods with high GI content or fast energy-releasing foods. The type of foods you should avoid eating in excess (less than 10% of total carbs):
- Biscuits
- Cake
- Chocolate/sweets
- Fizzy drinks
- Sugary Cereal
- Anything with high sugar content
Whilst carb loading may sound like a free pass to consume whatever sugary snacks you desire, this is not the case. This can cause rapid weight gain due to the ’empty’ calories which provide no nutritional benefit.
Summary And Recommendations
Different methods will be more suitable for different people. If you are short of time and do not possess much nutritional knowledge, then the Tapering Method may seem too complicated and overwhelming. But bare in mind the Tapering Method is a much healthier option. There is less chance of uncomfortable side effects including indigestion, bloating and feelings of tiredness compared to the Rapid Loading Method.
But do not rule out the Rapid Loading Method as a starting point as you learn to implement the tapering method or if you are short on time. It can still give you an advantage if undertaken appropriately.
If you are considering implementing a carb load for an important event, give it a trial run beforehand. It would be wise to try loading for something less important, to figure out any issues or problems you may come across beforehand. Like everything, preparation is key.
References
- Sedlock, D. A. (2008). The latest on carbohydrate loading: a practical approach. Current sports medicine reports, 7(4), 209-213.
- Murray B, Rosenbloom C. Fundamentals of glycogen metabolism for coaches and athletes. Nutr Rev. 2018 Apr 1;76(4):243-259.
- Bussau VA, Fairchild TJ, Rao A, Steele P, Fournier PA. Carbohydrate loading in human muscle: an improved 1 day protocol. Eur J Appl Physiol. 2002 Jul;87(3):290-5. doi: 10.1007/s00421-002-0621-5. Epub 2002 May 28. PMID: 12111292.
