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Carb Loading


What is it??

  • During exercise, your body uses stored carbs to provide you with energy - these carbs are called glycogen.

  • It is a nutritional strategy to increase the glycogen stored in the body above its normal amount.

  • Typically involves several days of eating more carbs than usual whilst decreasing exercise; reducing the amount of carbs you are using.

  • Often used before exercise events to improve performance & endurance and reduce fatigue.

 


What events do I carb load for? ✅ 

It only improves performance for certain types of exercise: Exercise that leads to large decreases in glycogen; such as prolonged running or biking

 

In these types of exercise, fatigue can occur when glycogen levels get too low.

 

Carb loading can reduce fatigue and improve performance by 2–3% for exercise lasting >90 minutes!

 

However, it is not effective for shorter durations of exercise or types of exercise that involve short bursts of activity, such as 5km runs or weight training!

 


What to Consume ✅ 

  • Focus on easily digestible, carbohydrate-rich foods such as;

  • Limit high-fat and high-fibre foods, as they can cause digestive discomfort when consumed in large quantities.



**Be careful consuming foods that are high carb BUT also high fat!

 


How to Successfully Carb Load ✅ 

  • Choose the duration: Between 1-3 days

  • Begin to Taper exercise once carb load begins Carbs Increase = Exercise Decrease

  • Know your carb load increase: Ranges from 5–12 grams per kg/bw per day

  • Choose foods that are; high-carb, low-fibre & low fat

  • Practice your startegy prior to event! Know the carb load intake & duration that gives you the best performance!

 


Potential Drawbacks ❌

  • Consuming this amount of carbs can be challenging - be sure to include ‘performance carbs’ - fast acting easy to digest carbs: isotonic drinks, gels, jellies etc.

  • Can cause digestive discomfort, blood sugar fluctuations, and weight gain from water retention.

  • Ensure to practice carb-loading during training to find out what foods agree and disagree with your stomach & digestive system.

 


Event Recommendations ✅ 

  • HYROX Event: Although a shorter event because you are operating in zone 4/zone 5 for a long duration you may ‘hit the wall’ or suffer from glycogen depletion! Carb loading 1-3 days out is recommended! Increase (5-12g kg/bw) and reduce exercise leading into event! Intra fuelling as a carb top up is recommended IF you practice this.

 

  • Half Marathon/Marathon: Carb loading 3 days out is crucial! You will be exercising >90 mins so glycogen depletion will occur if not fuelled correctly! Increase (5-12g kg/bw) and reduce exercise leading into event BUT think of increasing carb intake towards the higher end such as 8-12g kg/bw.  



Top Tips ✅ 

  • Use ‘performance carbs’ to help increase the carb intake. It can be challenging to consume enough through just whole foods!

  • Consume the same meals with increased carbs to make digestion easier. E.g. If you normally have 50g oats at bfast up to to 70g and add simple carbs such as honey, banana, jam etc.

  • PRACTICE strategy in advance to ensure foods chosen agree with you!

 

 


If you are ready to LEARN how to SMASH your GOALS and LEARN how to FUEL correctly leading into MAJOR events; CONTACT US with the word MORE INFO!

 

 

Speak soon,

Team EMA

 
 
 

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