Carboloading refers to the deliberate increase in carbohydrate intake in the days leading up to a long-duration endurance activity – whilst simultaneously reducing the volume of training. The aim is to maximise glycogen stores in the muscles and liver. Well-stocked glycogen stores can significantly improve endurance performance. We explain which foods are best suited for carb-loading.
The best foods for carb-loading
During the carbohydrate-loading phase, your diet should consist mainly of easily digestible sources of carbohydrates. These include classic foods such as rice, pasta, potatoes and white bread. Bagels, porridge, muesli and various cereal products also provide large amounts of carbohydrates and are ideal for preparing for a competition.
Fruit also plays an important role. Bananas and dried fruit, in particular, provide readily available carbohydrates and can be easily incorporated into your daily routine. Fruit juices, smoothies or carbohydrate-rich sports drinks can also help you reach your target intake without having to eat large portions all the time. Rice cakes, honey and jam are further practical options for increasing the carbohydrate content of your diet.
On the other hand, foods that are very high in fibre are less suitable when eaten in large quantities. Although wholemeal products are generally healthy, they can cause digestive problems if eaten immediately before a competition.
You should also cut down on high-fat foods, as fat slows down gastric emptying and takes up valuable space that could be used for carbohydrates. Difficult-to-digest meals or excessive alcohol consumption can also impair performance and should be avoided as far as possible in the days leading up to the start.
The most common mistake: eating too much
A common misconception is that carb-loading is the same as eating without restraint. Many athletes believe they need to consume as many calories as possible before a competition and therefore turn to fast food or large quantities of sweets.
The real aim, however, is not to eat as much as possible, but to specifically increase the proportion of carbohydrates in your diet. As training volume is usually reduced in the days leading up to a competition, energy requirements do not automatically increase.
People who consume large amounts of fat and sugar often fail to get the necessary amount of carbohydrates, whilst at the same time putting a strain on their digestive system. A well-structured diet containing high-quality sources of carbohydrates is therefore far more effective than indiscriminate ‘overeating’.
Don’t forget to drink plenty of fluids
One aspect of carb-loading that is often underestimated is fluid intake. Every gram of glycogen stored in the muscles binds additional water. It is therefore perfectly normal for body weight to increase by one to two kilograms during the loading phase. This weight gain is not a disadvantage, but a sign that the energy stores are well filled.
To support glycogen storage as effectively as possible, you should drink regularly throughout the day. Light-coloured, slightly yellowish urine is usually a good indication that you are adequately hydrated.
Carbohydrate-rich sports drinks can help you replenish both energy and fluids at the same time. Alcohol should be avoided where possible, as it can impair recovery and lead to an unfavourable fluid balance.
The combination of optimally replenished energy stores before the start and a consistent energy intake during exercise provides the best conditions for maintaining a consistent level of performance right through to the finish line.
What are your experiences with carb-loading? Share your tips and tricks in the comments!
Jan Timmermann
Editor
