Carb Loading Guide

Top your energy before race day.

Carb Loading is an approach used mainly by endurance athletes to increase the concentration of glycogen stored in the muscles beyond its normal level.

Why do carb loading?

During prolonged and/or intense exercise, your body depletes glycogen fast.

The more glycogen you can store in your muscles, the better your endurance will be.

Besides, you'll get nowhere on an empty battery.

When to do carb loading?

You could start carb loading two or three days before the event, but one day is enough.

Why? Because you can fill up your glycogen stores in 24 hours. 

How to do carb loading?

Start your activation ride/run the day before the event as early as possible. This will get your muscles ready to absorb glycogen.

The first four hours after the activation ride, consume 1-1.5 grams of carbohydrates per kilogram of body mass per hour.

Then eat normal meals for the rest of the day, high in carbohydrates and protein (e.g., rice with meat or fish).

Use the power of Haribo gummy bears.

Avoid fat and fiber.

Your total intake for the day should be around 10 to 12 grams of carbohydrates per kilogram of body mass.

The breakfast before the race should focus on carbohydrates of different types. We recommend rice with lactose-free milk, cacao powder, and some sugar. Keep avoiding fat and fiber. Rice, good. Oats, not good.

Want to learn more about nutrition?

Check out our other guides:

• Fueling Guide
• Recovery Guide
• Hydration Guide
• Training the Gut
• Caffeine Ingestion Protocol