Carbohydrate Loading For Endurance Athletes - When and How to Do It?

Did you know that carbohydrate loading can reduce fatigue and improve performance by 2-3% for exercise lasting longer than 90 minutes?

What is carbohydrate loading?

During endurance activity, our body’s preferred fuel source is carbohydrates. Carbohydrates are stored in the liver and muscles as glycogen. When our blood glucose becomes depleted during exercise, we pull from these glycogen stores to maintain a steady stream of energy. When those glycogen stores run out, this is where you hear runners say they “hit a wall” or “bonked.”

So, carbohydrate loading is a nutritional strategy that involves tapering training while increasing the amount of carbohydrates consumed. This is done to maximize the amount of stored glycogen (carbohydrate) in the body to delay that fatigue & improve performance.

When should I carb load?

Carb loading is recommended for events lasting longer than 90 minutes. You should typically begin carb loading 2-3 days prior to your event.

How much carbohydrate do I need?

Consume 8-10 grams of carbohydrate per kilogram body weight (weight in pounds divided by 2.2 = weight in kilograms) for those 2-3 days leading up to the event.

Examples:

135 lbs = 490 - 615g carb

145 lbs = 530 - 660g carb

155 lbs = 560 - 700g carb

165 lbs = 600 - 750g carb

175 lbs = 630 - 795g carb

What sources of carbohydrate should I consume?

Carbohydrates are found in many foods including starchy vegetables, grains, dairy, beans, fruit, sweets, sugary drinks, etc. and all of these foods count. I recommend my clients eat familiar foods - never try anything new right before an event!! If you have a sensitive stomach, stick to the lower fiber options - white bread/bagels, white rice, sugar sweetened beverages. Aim to fairly evenly disperse these carbohydrates throughout the day. Lastly, because carbohydrates require water to be stored as glycogen, make sure to stay well hydrated!

Example starting point:

Breakfast - Oats with raisins, maple syrup, glass of juice

Snack - bagel with jam + banana

Lunch - Turkey sandwich, pretzels, chocolate milk

Snack - Dried fruit, energy bites

Dinner - salmon, large potato or pasta, 2 bread sticks, juice

Snack - yogurt + granola + dried fruit

Download by carbohydrate guide here to begin creating your plan!