Carbohydrate loading is a pre-race strategy that helps endurance athletes maximize glycogen stores, delay fatigue, and improve long-event performance.
Key Takeaways
Carbohydrate loading increases muscle glycogen for endurance events over 90 minutes.
It can delay fatigue and improve performance by 2–3% in long races.
High carbohydrate intake should be paired with reduced activity prior to the event.
Low-fiber, easily digestible carbs prevent gastrointestinal issues.
Sports dietitians help individualize plans and distribute carb intake effectively.
Why It Matters
For endurance athletes, proper fueling is essential to maintain energy and avoid hitting the wall during long events. Carbohydrate loading ensures the muscles are fully stocked with glycogen, enabling sustained high-intensity performance. It is not meant for sprint or stop-and-go sports but is crucial for marathons, triathlons, and long-distance cycling. Following a structured carb-loading plan can make the difference between finishing strong or struggling mid-race.
Pro Tips
- Spread carbohydrate intake across 6–8 meals/snacks daily to avoid gut overload.
- Include low-fiber options like pasta, rice, pancakes, cereal bars, and sports drinks.
- Use carb-rich fluids such as smoothies or low-fat chocolate milk to meet targets.
- Work with a sports dietitian to personalize your plan for taste, timing, and tolerance.
How To Do It
- Begin 2–3 days before the event with high carb intake and reduced training.
- Target 10–12 g of carbs per kg of body weight daily (work with a dietitian).
- Choose easily digestible, low-fiber foods to minimize gastrointestinal discomfort.
- Distribute meals evenly throughout the day, including snacks and fluids.
Common Mistakes
- Waiting until the day before to carb-load; solution: start 2–3 days prior.
- Overeating in single large meals; solution: split intake across multiple small meals.
- Ignoring hydration; solution: maintain regular fluid intake alongside carb-loading.
Quick Options (≤ 30 min)
- Fruit smoothies with oats and yogurt
- Rice cakes or cereal bars with nut butter
- Low-fat chocolate milk or sports drinks
- Instant oatmeal with banana
Full Meals (1–2 hours)
- Pasta with low-fat sauce and grilled chicken
- White rice with lean protein and steamed vegetables
- Pancakes or waffles with fruit toppings
- Quinoa salad with easily digestible carbs and yogurt on the side
Hydration
Extra glycogen storage retains water, aiding hydration, but athletes should still maintain regular fluid intake during long events.
Anti-Inflammatory Focus
Carb-loading supports endurance performance and can reduce muscle fatigue, indirectly supporting recovery and resilience.
Next Steps
Ready for a personalized plan with a real Sports Dietitian?