Race Week Nutrition: Are You Carb Loading Correctly?

Carb loading is a well-known strategy among endurance athletes, but chances are you might not be doing it correctly. If you’ve ever wondered why carb loading is so important or how to do it effectively, you’re in the right place. In this guide, we’ll cover everything you need to know about carb loading during race week, ensuring you have the energy to push through to the finish line and perform at your best.

What Is Carb Loading and Why Is It So Important?

Carbohydrate loading (aka carb loading) is a strategy that involves increasing your intake of carbohydrates in the days leading up to an endurance event. This practice was first developed in the 1960s and is a research-backed method to boost athletic performance by allowing for supercompensation of muscle glycogen.

Glycogen is a form of stored carbohydrate found in your muscles and liver, and it’s the primary fuel source your body taps into during prolonged exercise. By carb loading, you can maximize these glycogen stores, which means you’ll have more energy to draw from during your race. This can help you avoid “hitting the wall” or “bonking,” which often happens when your glycogen stores become depleted.

The Science Behind Carb Loading

Numerous research studies have consistently shown that carb loading enhances performance in endurance sports, allowing athletes to maintain their race pace for a longer period before experiencing fatigue. This means that whether you’re running a marathon, participating in a triathlon, or cycling a long-distance race, carb loading can help you perform at your best and improve your chances of hitting your race day goals.

How to Effectively Carb Load for a Race

While carb loading may sound simple, there’s more to it than just eating a bowl of pasta the night before your race. To do it correctly, you need to be intentional with your approach.

1. Timing Is Everything: Carb Loading Begins 2-4 Days Before the Race

To effectively carb load, you’ll want to start increasing your carbohydrate intake 2 to 4 days before your race. This isn’t something you can cram in the night before, so planning is key!

2. The Carb Intake Formula

During these 2 to 4 days, aim to consume 10-12g of carbohydrates per kilogram of your body weight daily (that’s about 3.5-5.5g per pound). Here’s an example to help illustrate:

• If you weigh 130 lbs (59 kg) and aim for 10g of carbs per kg, you would need to consume approximately 590g of carbs per day during this period.

What does that look like in real life? Roughly 590g of carbs equals about 10 bagels, which means you’re going to be eating a lot of carbs! It’s crucial to plan your meals to ensure you hit these numbers.

3. Focus on Carb-Rich Foods

During your carb-loading phase, around 80-90% of your total calorie intake should come from carbohydrates. This means you’ll need to reduce your intake of fats and proteins temporarily to make room for all those carbs. Here are some carb-rich foods to include in your meal plan:

• Pasta and Rice: These are classic options for carb loading.

• Bagels and Bread: Choose whole grain if you want some added fiber, but if fiber tends to upset your stomach, stick with refined versions.

• Oatmeal: A versatile option that can be topped with fruit, honey, or maple syrup.

• Fruit: Bananas, apples, oranges, grapes, and berries are all great sources of carbs.

• Potatoes and Sweet Potatoes: Include these in your meals as a side dish or the main event.

4. Practice Makes Perfect

You don’t want to experiment with carb loading for the first time right before your big race. Instead, practice carb loading during your training cycle, particularly the day before your long runs. This helps your gastrointestinal (GI) system adapt to the increased carbohydrate intake, reducing the risk of GI distress on race day.

Tips for a Successful Carb Loading Experience

1. Hydrate, Hydrate, Hydrate: As you increase your carb intake, your body will retain more water, so make sure you’re drinking plenty of fluids. This helps prevent dehydration and ensures your muscles are properly fueled.

2. Don’t Skip Protein Entirely: While you want to prioritize carbs, don’t eliminate protein altogether. Include small amounts of lean protein to support muscle repair and recovery.

3. Watch Out for Fiber: If you’re not used to consuming large amounts of carbs, the sudden increase in fiber can cause GI discomfort. Opt for lower-fiber carb options (e.g., white bread, white rice, skinless fruits), especially in the 24 hours before your race.

4. Listen to Your Body: Carb loading isn’t a free-for-all to eat anything and everything. Pay attention to how your body feels, and avoid foods that may cause discomfort or bloating.

Common Carb Loading Mistakes and How to Avoid Them

1. Not Eating Enough Carbs: Many athletes underestimate how many carbs they need. Use the carb intake formula (10-12g/kg of body weight) to ensure you’re hitting your targets.

2. Waiting Until the Night Before: Remember, carb loading starts 2-4 days before the race, not the night before. Waiting until the last minute won’t give your muscles enough time to store glycogen effectively.

3. Neglecting to Practice: Practicing carb loading during your training cycle helps prevent unwanted surprises on race day. It’s crucial to train your GI system just like you train your muscles.

What Can Carb Loading Do for You?

By carb loading effectively, you can:

• Boost your endurance: Carb loading allows you to maintain race pace for a longer period before fatigue sets in.

• Delay fatigue: With full glycogen stores, your body has more energy to draw from, helping you avoid hitting the wall.

• Improve performance: Studies have shown that athletes who carb load can improve their race times and overall performance.

Ready to Maximize Your Race Day Performance?

Incorporating carb loading into your race week nutrition strategy can be a game-changer, helping you tap into those glycogen reserves and push through those tough miles when others start to fade.

Want to learn more about carb loading or need personalized guidance? I offer Fueling & Strategy Sessions for athletes looking to optimize their nutrition for peak performance. During our session, we’ll create a customized carb-loading plan tailored to your unique needs and goals.

If you’re ready to take your fueling game to the next level, book your fueling strategy session now or grab my comprehensive carb-loading ebook!

Final Thoughts: Carb Loading for the Win

Carb loading is a tried-and-true, evidence-based method for enhancing endurance performance. By following the guidelines outlined in this post and practicing throughout your training cycle, you’ll set yourself up for success on race day. So go ahead, fuel up, and feel the difference that proper carb loading can make!

Remember: Your race day performance isn’t just about how hard you train; it’s also about how you fuel. Let’s get those glycogen stores loaded and ready to power you across that finish line! 🚀