Carbohydrate Loading: When You Need It (and When You Don’t)

The concept of carbohydrate loading-also known as carb loading-has been around for decades. When done correctly, it can give you a serious performance edge. But here's the catch: it's not right for everyone, and when done poorly, it can actually hurt your performance.

In this post, we will discuss what carbohydrate loading is, who benefits from it, when it’s unnecessary, and how working with a sports dietitian can make all the difference.

What Is Carbohydrate Loading?

Carbohydrate loading is a strategy used to maximise glycogen stored form of carbohydrate, in your muscles and liver. Glycogen is the primary fuel your body uses during prolonged, high-intensity endurance activities.

Think of it like fueling up before a long drive. You want a full tank so you don’t stall halfway through the journey.

When done properly, carb loading increases muscle glycogen stores above normal levels, helping delay fatigue and maintain a higher intensity for longer during competition.

The Science Behind It

There are two essential components to effective carb loading:

1. Taper Your Training

You reduce your training volume in the 2–3 days before your event to help your muscles rest and store glycogen more efficiently.

2. Increase Carbohydrate Intake

During this tapering phase, your diet should shift to about 8–12 grams of carbohydrate per kilogram of body weight per day, depending on your sport and needs. That’s a significant increase for most people, which is why proper planning is key.

When You Should Carb Load

Endurance Events Over 90 Minutes

This includes marathons, triathlons, long-distance cycling, ultra races, and open-water swims. Carb loading can help you avoid “hitting the wall” by maintaining energy stores longer.

Multi-Day or Back-to-Back Competitions

If you're competing across multiple days or stages (e.g., cycling tours or tournaments), topping off glycogen between efforts becomes essential.

You’ve Experienced Mid-Race Fatigue

If you’ve run out of energy partway through an event before, proper carb loading might be the missing piece in your preparation.

When You Don’t Need Carb Loading

Not everyone benefits from carb loading, and it’s often misapplied in the wrong contexts.

Short or Low-Intensity Activities

If your workout or event is under 90 minutes, your normal glycogen levels are likely sufficient-there’s no need to overload.

Strength or Power-Based Sports

Sports like weightlifting, CrossFit, and sprinting don’t deplete glycogen stores in the same way. Carb loading may actually lead to unnecessary bloating or weight gain.

Weight-Focused Athletes

Carb loading can lead to temporary weight gain due to increased water storage (about 3 grams of water per gram of glycogen). If you're trying to stay within a weight class or minimise body mass, this can be counterproductive.

You're Aiming for Fat Loss

Loading up on carbs while trying to lose weight can feel mentally and physically counterintuitive. I often help athletes balance these conflicting goals with a more nuanced strategy.

Common Carb Loading Mistakes

Many athletes try carb loading without guidance-and that often leads to mistakes like:

• Starting too late (e.g., the night before-too little, too late)

• Eating the wrong kinds of carbs (too much fibre or fat can cause bloating and GI issues)

• Overeating in general (this isn’t a license to gorge-it’s about proportions)

• Neglecting hydration, which is crucial for glycogen storage

This is where working with a sports dietitian can really help. At Nutrition and co we help clients structure their loading phase for maximum energy and minimal discomfort.

How a Sports Dietitian Can Help?

Carb loading isn't just about eating more pasta-it's about strategy, timing, and personalisation. Here’s how a sports dietitian can support you:

Tailored Carb Recommendations

Here at Nutrition & Co we personalise your advice by calculating exactly how many carbs you need based on your body weight, training load, and event type-no guesswork involved.

Digestive Comfort Strategies

We choose the right carbohydrates to keep your stomach happy on race day. That means knowing when to avoid fiber, fats, or certain food combos.

Training and Fueling Synchronisation

Carb loading works best when aligned with your taper. A sports dietitian can help you plan time meals and snacks so that you store glycogen efficiently without feeling heavy or sluggish.

Recovery Planning

Your carb strategy doesn’t stop at the starting line. Our nutrition experts can help you plan post-event nutrition to accelerate recovery and reduce soreness.

Every athlete is different. Some tolerate large volumes of carbs with no issue. Others need more structure and guidance to hit their carb targets without digestive stress. Either way, a personalised

approach always wins.

FAQ: Carbohydrate Loading

1. How do I know if carb loading is right for my race?

If your event lasts over 90 minutes and requires steady, intense effort (like running, cycling, swimming, or skiing), carb loading may benefit you. A sports dietitian can help determine if it’s the right approach and design a plan based on your specific sport and body.

2. Will carb loading make me gain weight?

Yes, temporarily, it's mostly water. Your body stores about 3 grams of water for every gram of glycogen. This can add 1–2 kg (2–4 lbs), but that “extra weight” is actually stored energy to support endurance performance.

3. What if I feel bloated or tired when carb loading?

That’s often due to the wrong kinds of carbs (too much fiber or fat), poor meal timing, or inadequate hydration. A dietitian can help you fine-tune your approach so you get the benefits without the discomfort.

Want to fuel your next race with confidence?

Book a session with one of our sports dietitians and get a plan tailored to your training, body, and goals. Let’s fuel smarter-so you can perform stronger. Contact us on Whatsapp today using +447888465215.

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