Imagine being able to improve your performance in just 48 hours , without adding a single additional training session. No, it’s not a myth or a magic solution, but a scientifically proven strategy adopted by endurance athletes around the world: the "carb-load".
In this article, I will explain how this nutritional approach can help you maximize your energy reserves, prepare you effectively for your next race, and push back the dreaded energy "wall". Discover how this method can boost your performance, how to apply it correctly and the crucial mistakes to avoid!
Introduction to Carbohydrate Overloading
Carbohydrate loading is a recognized nutritional strategy for maximizing muscle glycogen stores before a competition .
The importance of carbohydrates during exercise
During physical activity, muscles use glycogen, a form of carbohydrate storage, to generate the energy required for the intensity of the activity. However, these reserves are limited, and when they become excessively depleted, this can cause a sudden drop in performance, accompanied by severe fatigue, commonly called "the wall", in marathon running for example.
The goal of carb-loading
Carb-loading aims to maximize muscle glycogen replenishment, ensuring maximum energy reserves for activity. This strategy is scientifically proven to significantly prolong exercise and maintain higher intensity, particularly during events lasting more than 90 minutes.
+ glycogen = + available energy = + performance
How to succeed in your Carb-load?
Carbohydrate loading involves significantly increasing your carbohydrate intake before an endurance event. Here are the key steps to maximize its effectiveness.
Adapt your diet
A high-carb diet requires some essential adjustments. Although this diet is not balanced, it does not pose any health problems because it only lasts two days.
Increase your carbohydrate intake:
The goal is to consume between 10 to12g of carbohydrates per kg of body weight per day, spread evenly throughout the day. For example, a 70 kg person will need to consume between 700 and 840 g of carbohydrates each day. This is a lot of carb! This represents more or less 5 meals that are mainly composed of carbs.
Favor complex carbohydrates such as rice, pasta, bread, oats, bananas and flour products (pancakes, banana bread). However, favour refined versions such as white bread and non-wholemeal pasta for better digestion.
Simple carbohydrates (cakes, rice pudding, pancakes) can be eaten but in moderation.
If you are sensitive or intolerant to gluten, choose gluten-free sources (rice, sweet potatoes, gluten-free pasta) to avoid any digestive discomfort.
To reach your glycogen goals more easily, I recommend you to consume a maltodextrin-based drink throughout the day (available at Decathlon or MelTonic , for example), diluted in water.
Reduce certain foods to aid digestion
Fruits and Vegetables : Limit your consumption of fruits and vegetables (except bananas). If you eat some, choose vegetables that are well-cooked and easy to digest.
Lipids : Reduce lipid intake (avocados, oils, butter, nuts) in favor of carbohydrates.
Timing
Timing is essential to optimize your carbohydrate loading.
It should ideally be done over a 48-hour period, starting 72 hours before the race. For example, for a Sunday race, the carbohydrate loading would begin on Thursday morning and continue until Friday evening.
The day before the race, resume a normal carbohydrate intake so as not to burden your digestive system.
Hydration
Hydration plays a vital role during carbohydrate loading. Carbohydrates require water to be stored as glycogen in the muscles. Without proper hydration, loading will be ineffective!
Make sure you drink regularly and aim for around 2 liters of water per day (excluding sports activity).
Bloating: A Normal Feeling
During a carb load, it’s completely normal to feel bloated or full. This is due to the significant increase in carbohydrate intake, which is putting extra strain on your digestive system to process and absorb the unusual amount of food. While this may be uncomfortable, it won’t affect your performance on race day. In fact, this bloating usually goes away during exercise, when your body starts to tap into its glycogen stores for energy. Just stay calm and make sure you follow the recommended timing and hydration guidelines to minimize discomfort.
Additional Tips
In addition to carbohydrate loading and hydration, a few additional adjustments can make a real difference in your performance on race day:
Caffeine : Consider reducing or even stopping your coffee intake for the week leading up to the competition. This will help lower your tolerance to caffeine, making its effects more powerful on the day. Caffeine is known to improve athletic performance by an average of 1-2%, a valuable benefit for an endurance event.
Hygiene : Keep in mind that staying healthy is crucial in the run-up to the race. Remember to wash your hands regularly to reduce the risk of contracting an illness, as even a simple cold can affect your performance. Good hygiene is an often overlooked detail, but it can make all the difference in your preparation.
By following these tips, you'll be perfectly prepared to take full advantage of carbohydrate loading and maximize your performance during your next endurance race!
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