What is Carb-Loading?
Carb-loading is a widely recognized strategy for fueling your body before a race. During physical exertion, your body primarily uses carbohydrates for energy, converting any excess into glycogen—the form in which carbohydrates are stored. To enhance performance and delay fatigue by as much as 20%, maximizing these glycogen stores through a high-carbohydrate diet is crucial. This approach is particularly important for athletes in endurance sports and those participating in events lasting more than 90 minutes. The methods and scientific understanding of carb-loading have evolved significantly in recent years.
How Many Grams of Carbs Do I Need?
Your carbohydrate needs depend on individual factors and the specific demands of your sport. For instance, the latest IAAF guidelines recommend that elite runners consume between 10-12 grams of carbohydrates per kilogram of body weight in the 36-48 hours prior to a race. So, a runner weighing 60 kg would aim for approximately 600-720 grams of carbohydrates daily—a goal that certainly requires careful planning!
While most runners may not need to consume this amount, increasing your carbohydrate intake leading up to the race can still be beneficial. Other guidelines suggest that dietary carbohydrates should exceed 8 grams per kilogram of body weight or 10 grams per kilogram of lean body mass.
How Do I Ensure I Am Eating Enough Carbs?
To gauge your current carbohydrate intake, start by tracking your food intake for several days using a nutrition tracking app. Calculate the grams of carbs you consume daily and divide that number by your body weight to see how your intake aligns with your carb-loading goals. While the specific type of carbohydrate consumed isn’t critical as long as your intake is sufficient for loading, the glycaemic index of the food may matter if you’re loading within a single day. High-GI foods support greater glycogen storage, making them advantageous for quick glycogen replenishment.
How and When Should I Start Pre-Fuelling Before a Race?
It’s best to begin your pre-fueling regimen two days prior to the event, and even three days for newer runners or those who struggle with regular meal consumption.
Practically, this means planning three carbohydrate-rich meals and two to three snacks each day (morning, afternoon, and evening).
While increasing carbohydrate intake is essential before the race, prioritizing gut comfort is equally important. Therefore, practice your pre-race nutrition strategy during training leading up to the event, and resist the urge to overindulge the day before or especially on race day morning.
What Are Some Different Ways to Carb-Load?
Various carb-loading approaches exist, differing primarily in duration and the exercise regimen. However, all methodologies revolve around a brief high-carb diet combined with temporary reductions in activity levels. Typical carb-loading programs span one to six days.
Increasing carbohydrate intake doesn’t always necessitate consuming massive quantities of pasta. Instead, enhance the carb content of meals by simply increasing the portion sizes of your preferred carbohydrate sources. Adding a glass of fruit juice or a bread roll can also boost your carb intake.
Snacking is vital for reaching your carbohydrate goals—aim for a high-carb snack 2-3 times a day. This opens the door to enjoying foods you may have previously restricted, enhancing your race prep experience.
In the 2-3 days leading up to the race, consider low-residue carbs. A low-residue (or low-fiber) diet minimizes gut residue, potentially averting gastrointestinal issues during the race. This involves switching to “white” varieties of pasta, rice, and bread and avoiding dried fruits and raw vegetables.
Lastly, tailor each meal and snack according to your comfort level; there’s no need to force-feed yourself.
What Should My Portion Size of Carbs Be at Each Meal?
For each meal, aim to fill half your plate with carbohydrates. While protein is essential for muscle recovery, it takes less precedence during carb-loading—fill a quarter of your plate with protein, and the remaining quarter with mixed vegetables, alongside a small portion of healthy fats.
Don’t fret if you notice a slight increase in weight; this is normal. Much of this additional weight will be attributed to the water attached to glycogen stored in your muscles.
What Are the Common Mistakes When Carb-Loading?
Carb-loading can be effective if executed properly. Here are some common pitfalls that might hinder its effectiveness:
1. Carb-loading when unnecessary—if your activities last less than 90 minutes, increasing glycogen stores may not provide any benefits.
2. Consuming excessive fats—while fats are vital for a balanced diet, overindulging during carb-loading can lead to unwanted weight gain.
3. Overeating fiber—opting for whole grains and complex carbs can cause digestive discomfort for some, so switch to low-fiber alternatives during this phase.
4. Miscalculating carbohydrate intake—without tracking your food, you may consume either too much or too little. Use a nutrition app to help monitor your intake.
5. Trying new foods—stay consistent with your diet in the days leading up to the event. The pre-race period is not the time for culinary experimentation.
6. Excessive exercise—it’s crucial to reduce your physical activity to maximize glycogen storage, so be mindful of your workout intensity and duration.
Recipes for Carb Loading
Here are some delicious carb-rich recipes to inspire your meal prep:
Pineapple Fried Rice
One-Pot Tomato Orzo
Garlic & Herb Bulgur Wheat
Spiced Veg with Lemony Bulgur Wheat Salad
Mexican-Style Tomato Rice
Spanish-Style Rice & Prawn One-Pot
Egg-Fried Rice
Super Veg Pasta
Are you training for an event this year? Share your tips and experiences below.
This article was last updated on 29 January 2024 by Kerry Torrens.
James Collins is recognized as a leading performance nutritionist through his work with Olympic and professional athletes. Over the past decade, he has collaborated with Arsenal FC, the England and France national football teams, and Team GB. He also runs a private practice in Harley Street, catering to business executives, performing artists, and clients from diverse backgrounds. He is the author of The Energy Plan, which outlines key principles for fueling fitness.
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