Carb loading is one of the best-known nutritional strategies among endurance athletes and consists of increasing carbohydrate intake in the days leading up to a competition in order to maximize glycogen stores in the muscle. This energy reserve is fundamental for long events, in which glycogen depletion is directly associated with decreased performance and premature fatigue. A recent article published in the journal Nutrients provided a detailed review of best practices for carbohydrate supplementation for athletes and highlighted the importance of carb loading when well-planned.
According to this review, carbohydrate loading should begin between 24 and 48 hours before the competition, depending on the event's duration. For events up to 90 minutes, a daily intake of between 6 and 12 grams of carbohydrates per kilogram of body weight per day is recommended, while events longer than 90 minutes require an even higher intake, ranging from 10 to 12 grams per kilogram of body weight per day. This means that a 70-kilogram athlete could consume up to 840 grams of carbohydrates per day in the days leading up to longer races. Furthermore, the article highlights that the last meal before the start should be eaten between two and four hours before the competition, rich in easily digestible carbohydrates, low in fat and fiber, and, above all, composed of foods already tested during training to avoid the risk of gastrointestinal discomfort.
An interesting point raised is that each gram of stored glycogen retains approximately 2.7 grams of water, which can result in a temporary increase in body weight. This should not be seen as a negative thing, as the gain in available energy during exertion compensates for this small weight gain, especially in long-distance events such as marathons, triathlons, and ultramarathons. However, for shorter events or athletes who do not tolerate large volumes of carbohydrates well, carb loading may be unnecessary or even counterproductive.
The article also emphasizes that the success of this strategy depends on planning. Many athletes have difficulty reaching the recommended amounts with solid foods alone, especially in the days leading up to the competition, and therefore, the use of supplements can be a practical way to reach the carbohydrate goal without overloading the digestive system.
Therefore, carb loading, when properly applied, is a powerful tool for optimizing performance in endurance competitions. It helps ensure that the body has enough energy to maintain a high pace from start to finish, delaying fatigue and increasing the chance of reaching maximum potential. For those preparing for a long race, the recommendation is to plan the loading strategy in advance, test it during training, and rely on practical resources that offer effective and safe solutions for this crucial period of preparation.
Available at: https://www.mdpi.com/2072-6643/17/5/918
