Carb-Loading Done Right (2024)

FAQs

What should carbohydrate loading be done? ›

Carbohydrate loading is generally recommended for endurance events lasting longer than 90 minutes. Foods with low glycemic indices are generally preferred for carbo-loading due to their minimal effect on serum glucose levels. Low glycemic foods commonly include vegetables, whole wheat pasta, and grains.

Carb loading involves two major components: increasing the carbs you eat and decreasing the amount you exercise. Carb intake can range from 2.3–5.5 grams per pound (5–12 grams per kg) of body weight per day, but experts often recommend a narrower range of 3.6–4.5 grams per pound (8–10 grams per kg).

“A well-trained athlete can store around 500 grams of carbohydrates as glycogen.” Studies suggest this kind of carb loading can provide a 2–3 percent performance increase for exercise longer than 90 minutes. In a long race, that might translate to crucial minutes off your time.

Carb loading is a dietary approach used by athletes that involves consuming a high-carbohydrate diet, usually 1 – 3 days prior to a long-duration endurance event to increase glycogen stores in their muscles as part of the preparation process.

Carbohydrate loading requires a program of intense exercise with an adequate carbohydrate intake (40 to 50 percent of total calories), then restricted exercise with a high carbohydrate intake (60 to 70 percent of total calories).

A generally recommended safer variation on traditional carbo-loading is as follows: Day 1: deplete exercise. Day 2 high protein/high fat, low carbs, tapering exercise. Day 3: high protein/high fat, low carbs, tapering exercise. Day 4: high protein/high fat, low carbs, tapering exercise.

A natural choice when carb-loading, whole grains are recommended for at least half of your daily allotment of grains. This can include foods made from whole wheat, whole grain corn, brown rice, steel cut oats, cereals, quinoa and kamut.

Too much carbohydrate in the race build-up can be counterproductive. Eating an unusually high amount of carbohydrate before an event could actually backfire and hinder your performance by causing GI distress.

Consume a combination of high-glycemic foods and fluids to reach the recommended intake levels. Drinking some of the carbs can help reduce that stuffed feeling. Suggested drinks include fruit juice, chocolate milk, and energy drinks.

Casual gym-goers and high-intensity sports teams should avoid too many carbohydrates, as such a meal plan can lead to water retention and weight gain. Not only will this affect physical performance, but it may have long-lasting health implications. Carb-loading can also cause digestive problems such as bloating.

Are bananas good for carb loading? ›

Choose white pasta, rice, or bread and enjoy the simple carbs. Bananas are also good for carb loading and have less fiber than other fruits.

"Temporary water weight gain is known to occur sometimes during carb loading, as muscles store 3 grams of water for every 1 gram of carbohydrate, which can lead to a bloated feeling during exercise.

5. Oatmeal. Oatmeal is a great source of fiber and complex carbohydrates. It has a low glycemic index—it does not spike your blood sugar levels but rather maintains a steady state of energy.

Increase Water Intake

That is, every time you would normally have a cup of water, make it a cup and a half, so that by the end of the day, you've boosted your fluid intake by 50%. Greater water intake sets up the body for greater definition at the end of the process.

But runners who fuel up on only noodles may be overlooking a carb source that's just as good, if not better: the potato. Baked, mashed, or boiled, potatoes actually provide more energy-delivering complex carbohydrates than a cup of pasta.

In essence, carb loading is a process by which you increase the amount of fuel stored in the muscles. But, many people preparing for a marathon aren't quite sure how or when to increase their carbohydrates before a 26.2-mile race – meaning they often arrive at the start line with a huge handicap.

“Carbohydrate loading is most beneficial for endurance athletes who are competing for more than 90 minutes of time,” Routhenstein says. With that in mind, it's especially helpful for endurance athletes participating in long-distance fitness events like running, cycling, swimming, and triathlons, adds Moriarty.

It is recommended that a carb load of 500 mL of apple juice or cranberry co*cktail 2 to 3 hours prior to surgery may assist patients by reducing surgical stress, accelerating recovery and decreasing post-surgical complications.

Carbohydrate loading is a strategy used by endurance athletes to maximize the storage of energy, in the form of glycogen, in the muscles. Glycogen forms an energy reserve that can be quickly mobilized to meet a sudden need for glucose, which is then turned into ATP through the process of cellular respiration.