When you’re preparing for an endurance event—like a marathon, triathlon, or long cycling race—fueling your body with the right nutrition is just as important as the training itself. One widely practiced nutritional strategy among athletes is carbohydrate loading, also known as carb loading. Done right, it helps your muscle glycogen stores stay full, giving you sustained energy for a longer performance. But done wrong? It could leave you sluggish, heavy, and disappointed.
Let’s explore the correct way to carb load and common mistakes that can throw off your efforts—and how to do it smarter for your next race day.
What is Carb Loading?
Carb loading is a high carb diet strategy designed to fill your liver and muscles with glycogen, the stored form of glucose. Your body taps into this stored energy during prolonged, high-endurance activity—typically lasting over 90 minutes.
The idea is simple: By eating more carbs in the days leading up to your event, you maximize your glycogen reserves, which may help you maintain stamina. But there’s more to it than just stuffing in pasta.
The Correct Way to Carb Load
- Start Carb Loading 2–3 Days Before the Event
Your carb loading phase should begin two to three days before your event. This allows your muscles enough time to fill up with glycogen without overwhelming your digestive system. Ramping up too early may cause body weight gain from excess water retention.
- Calculate the Right Amount of Carbs Per Day
The sweet spot? 8 to 12 grams of carbohydrates per kilogram of body weight per day during your loading phase. For a 70 kg (154 lb) person, that’s about 560 to 840 grams of carbs daily. That might sound like a lot, but when spread across meals and snacks with proper planning, it becomes manageable.
- Choose the Right Carbs
Focus on easily digestible, high-glycemic carbs that are low in fiber. Good examples include:
- White rice
- Mashed potatoes
- White bread
- Low-fiber cereal
- Sports drinks
- Fruit juices
- Pasta with light sauce
Low-fiber choices help avoid bloating or gastrointestinal discomfort before the big day.
- Use Sports Drinks to Fill Gaps
Many athletes rely on solid food alone, but sports drinks can be a convenient way to meet your carb needs without overloading your stomach. Choose drinks that offer a mix of fast-digesting sugars and electrolytes. These not only support your carbohydrate loading strategy but also keep you well-hydrated.
Common Carb Loading Mistakes
Knowing the right strategy is half the battle. Let’s now uncover the most common carb loading mistakes that can derail your preparation.
- Eating the Wrong Amount of Carbs
Some people don’t eat enough carbs, thinking a few extra pieces of bread will suffice. Others overdo it and feel overly full, bloated, or uncomfortable. Not calculating your carbohydrates per day based on body weight is one of the biggest mistakes.
- Starting Too Late
Carb loading the night before your race is too little, too late. It takes time for your body to store carbs as glycogen. Waiting until the last minute can leave your muscle glycogen stores underfilled.
- Adding Too Much Fat or Protein
While carbs are the main focus, some people pair them with heavy sauces, fried foods, or fatty meats. High-fat or high-protein meals can slow digestion and may leave you feeling weighed down on race day.
- Skipping Hydration
Carbs are stored with water in the body—roughly 3–4 grams of water per gram of glycogen. Failing to hydrate well during your carb load strategy can affect storage and lead to dehydration.
- Trying New Foods
This isn’t the time to experiment. Stick with foods that your body knows and responds well to. New or exotic meals can lead to stomach issues that could spoil your performance.
Sandhu’s Take on Smarter Carb Loading
When you’re following a nutritional strategy like this, it’s helpful to add targeted supplements that can support your plan. Sandhu’s wellness supplements are designed with quality and purity in mind—ideal for athletes seeking clean, functional ingredients that fit into their performance goals.
While carb loading focuses on carbohydrates, your overall routine benefits from balanced nutrition. Supplements that help maintain electrolyte balance, support muscle recovery, or assist with gut comfort can be added alongside your high-carb meals.
Also, if you’re using sports drinks, make sure they come from a trusted source. Sandhu’s range includes options that are free of unnecessary additives and sweeteners—helping support your hydration and energy levels without the unwanted extras.
What to Expect on Race Day
- Keep Breakfast Light
If your event is in the morning, have a light, carb-rich breakfast about 3–4 hours before the start. Think:
- A plain bagel with honey
- A banana
- A small sports drink
Avoid heavy foods, fiber, or too much fat.
- Top Off Just Before the Race
A small snack or drink 30–60 minutes before the start can top off your liver glycogen and help your body stay ready.
Final Thoughts
The goal of carb loading isn’t just to eat more—it’s to eat smart. Understanding the correct way to carb load and common mistakes will help you get the most out of your performance. Stick to a plan, listen to your body, and don’t wait until the last minute.
Whether you’re training for your first endurance event or your tenth, a well-structured carb load strategy can help fuel your muscles, maintain your energy, and support a better race day experience.
With the right nutritional strategy—and clean, effective options like those from Sandhu Nutrition—you can help support your athletic goals with confidence.
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