Correct Way to Carb Load and Common Mistakes to Avoid

What Is Carb Loading and Why It Matters

Carb loading, or carbohydrate loading, is a scientifically-backed strategy used by endurance athletes to maximize glycogen stores before a big event. Whether you’re preparing for a marathon, triathlon, or long cycling race, carb loading can help fuel your performance and delay fatigue.

However, many people make critical mistakes that can lead to bloating, weight gain, or decreased performance. In this article, we’ll break down the correct way to carb load and the common carb loading mistakes to avoid, so you can perform at your best.

What Is Carb Loading?

Carb loading is the practice of significantly increasing carbohydrate intake before an endurance event. The goal is to maximize glycogen storage in the muscles and liver to sustain energy during prolonged physical activity.

Who Should Carb Load?

• Long-distance runners (10K, half marathon, marathon)
• Cyclists (riding over 90 minutes)
• Swimmers and triathletes
• Soccer or football players during tournaments

Note: Carb loading is not necessary for short workouts or weight training.

Benefits of Carb Loading

• ✅ Increased glycogen stores
• ✅ Improved endurance and stamina
• ✅ Delayed onset of fatigue
• ✅ Enhanced performance in events lasting over 90 minutes

The Correct Way to Carb Load

1. Time It Right (3-4 Days Before the Event)

Start increasing your carbohydrate intake about 3 to 4 days before your event. This allows enough time for glycogen levels to build up.

2. Cut Back on Training

As you increase carbs, reduce your workout intensity. This helps preserve glycogen and minimizes depletion before race day.

3. Increase Carbohydrates to 70-75% of Total Calories

Your meals should consist of 6 to 10 grams of carbs per kilogram of body weight.

Example:

• A 70 kg person should eat around 420–700g of carbs daily during carb loading.

4. Choose High-Quality, Easily Digestible Carbs

Focus on:

• White rice
• Pasta
• Bread
• Potatoes
• Oats
• Fruit juices
• Bananas
• Energy bars (low fiber)

5. Stay Hydrated

Carbs store water with glycogen. For every 1 gram of glycogen, your body stores 3–4 grams of water, so hydration is key.

Common Carb Loading Mistakes to Avoid

1. Eating Too Much Fiber

High-fiber foods like beans and bran can lead to bloating and digestive issues. Stick to low-fiber, easily digestible carbs before the race.

2. Carb Loading Too Late

Starting just a day before the event is too late. Your muscles won’t have time to fully store glycogen.

3. Ignoring Protein and Fats

While carbs are the focus, don’t completely eliminate proteins or healthy fats. Balanced meals support muscle repair and overall energy balance.

4. Overeating or “Stuffing”

Carb loading doesn’t mean overeating. You should increase carbs by adjusting portions, not doubling calories.

5. Trying New Foods

Avoid experimenting with new foods during carb loading. Stick to familiar meals to prevent digestive surprises on race day.

Sample One-Day Carb Loading Meal Plan (for a 70kg Athlete)

Carb Load the Smart Way

Carb loading can significantly enhance your performance when done correctly. Focus on timing, proper carb choices, and avoiding common mistakes like fiber overload or last-minute stuffing. If you’re unsure, consult a sports dietitian for a personalized plan.

FAQs About Carb Loading

Q1: Can I carb load for strength training or weightlifting?

No. Carb loading is designed for endurance activities, not short, high-intensity sessions like weightlifting.

Q2: Will carb loading make me gain weight?

You may gain temporary water weight, but this helps fuel performance and is not fat gain.

Q3: Can diabetics safely carb load?

Carb loading should be done cautiously by those with blood sugar concerns. Consult a healthcare provider first.