Performance Eating: When and How Should You Actually Be Carb Loading?
High school football coaches always recommend a big pasta or potato-heavy dinner the night before a big game. Similarly, endurance athletes will eat hugely carbohydrate-heavy meals leading up to an event in a practice known as carb loading. ‘Loading up’ on carbs is a way that athletes can maximize energy reserves before intense physical activity, and can lead to improved performance, especially in sports that require rigorous exercise.
However, carb loading isn’t necessary for everyone, and squeezing unnecessary food into your diet could throw it out of a healthy balance. After all, health professionals like those who have completed accelerated nursing programs in Kansas all the way to doctors on the other side of the world will tell you that what you eat is crucial to your health. This article will break down what carb loading is, who should consider it, when to do it, and how to execute it safely for the best results possible.
What is Carb Loading?
Carbohydrate loading, commonly referred to as “carb loading”, is a diet strategy that aims to maximize the body’s glycogen stores, which are a form of glucose stored in the muscles and the liver. This is the body’s primary source of fuel during intense activities over a long period like swimming, running, or cycling. Glycogen stores are limited, and if you’re working your hardest they can deplete after 90 minutes of working at 70% of your maximum effort according to a 2018 study.
Interestingly, the study also describes how glycogen goes beyond being a simple fuel source, and that its presence helps regulate pathways for oxygen getting to your muscles. The goal of carb loading is to increase these stores of glycogen beyond their regular levels, which means that the onset of fatigue can be delayed so athletes can work at a higher intensity for a longer period of time.
Who Should Be Carb Loading?
The practice is useful for athletes in endurance sports that last longer than 90 minutes. The most obvious example is marathon and ultra-marathon runners, with athletes needing to refuel their glycogen stores mid-race despite carb loading. Long-distance cycling, endurance swimming events, or even a combination of the triathlon or Ironman events also benefit from the practice.
If you’re playing other sports like soccer, tennis, or basketball, where you have short bursts of intense energy followed by rest periods, carb loading can still be beneficial but is not as critical. In these sports, glycogen depletion is less of a concern because the activity level is not sustained at a high intensity for as long. According to a 1997 study, if your workout or game lasts for less than 90 minutes, then your regular diet should provide you ample energy without having to add more carbs to it.
When Should You Carb Load?
Timing is everything, and carb loading is no exception. Traditional carb loading methods begin three to six days before the endurance event. In this period, you should reduce your workouts to avoid injury and reduce your glycogen burn in day-to-day activities while increasing your carbohydrate intake. When the event is one to three days away, switch your focus to eating high-carbohydrate, low-fiber foods to make sure that your muscles are fully stocked with glycogen. The goal is to get 8-12 grams of carbs per kilogram of body weight per day during this phase, although this is just a guideline based on the previously mentioned 1997 study.
How to Carb Load Properly and Safely
First of all, reduce your training intensity when carb loading. The practice isn’t just about eating more, it’s also about reducing unnecessary energy burning. Cut back on duration and intensity of workouts to allow the glycogen to really soak into your muscles.
Secondly, opt for easily digestible and high-carbohydrate foods, like pasta, rice, oatmeal, bread, potatoes, and fruit like bananas and apples, with the latter being especially important on race day.
It’s also important to balance your carb intake with protein and fat. Even though the practice is called carb loading, it doesn’t mean you should count out protein and fat, which are very important macronutrients for muscle repair, maintenance, and overall energy balance. Look out for lean protein like chicken breast or tofu and healthy fats like avocado to make sure your diet stays in shape.
Keeping water levels high is also important because glycogen storage requires water. According to a 2015 study, each gram of glycogen is stored with approximately 3 grams of water, so it’s very important to stay hydrated during your event. Drink water regularly in the days leading up to your race, otherwise, some of your carb loading may be for nothing!
Common Mistakes in Carb Loading
Watch out for high-fat foods masquerading as high-carb – for example, pizza and fried foods both contain high levels of carbohydrates on paper, but they also have lots of fat which can cause digestive issues and discomfort on race day. Simpler meals are better for maintaining composure through an endurance event as your gut doesn’t have to power through a cocktail of fried chicken and pizza.
Remember that carb loading doesn’t happen overnight. If your event is tomorrow, and you’re reading this article at the very last minute, focus on your mindset rather than carb loading, as any preparation you could do tonight would make a negligible difference to your glycogen storage. The process takes time and will take a few tries before you get everything right.
Carb loading is an effective strategy for endurance athletes looking to get that extra edge by making the most of the glycogen stores in their muscles before long events. It’s not necessary for all types of athletes, but there’s no harm in giving it a try if you are interested in the idea. Make sure you follow a structured approach and don’t rush. Remember, if something doesn’t feel right, it’s never a bad idea to take a step back and adjust your plan. Choosing the right foods, tapering training, and timing your carb load right can put you on a safe and effective carb loading plan for optimal performance, and can give your body the extra mile when it matters most.
