If your body has leftover glycogen stores at the end of a race or another endurance event , it can help make recovery more efficient, Moriarty says. Not to mention, replenishing glycogen stores is crucial for preparing the body for subsequent training sessions or competitions.

There are a few different ways to go about carb loading, but each technique involves increasing the amount of carbs you eat while simultaneously decreasing activity levels in order to up your glycogen stores for improved performance.

The longer the physical feat, the more time you need to spend carb loading, Larson says. That means you likely want to start carb loading sooner in advance for an ultramarathon than, say, a half marathon.

All that said, here are a few carb-loading approaches to keep in mind:. Arguably the most common type of carb loading among beginner or hobbyist athletes, the one-day carb loading approach is undeniably simple and great for shorter, less intense forms of exercise like a half marathon or triathlon.

In order to carb load properly on a one-day schedule, you should aim to consume about 10—12 grams of carbohydrates per kilogram of body weight or about 4. So for instance, a pound person would want to consume about grams of carbohydrates throughout the day before their race.

During a classic three-day carb loading approach for longer distance events, athletes typically consume at least 70 percent of their standard daily calories in the form of carbohydrates while simultaneously drastically reducing physical activity.

Experts, including Larson, generally recommend this approach for a full marathon or long-distance triathlon. For distance events like an Ironman, some professionals recommend carb loading for as many as six days prior to the race. During a six-day program, athletes generally maintain exercise while consuming a low-carb diet about 15 percent of their standard total calories to decrease glycogen stores during those initial three days.

Some athletes opt for a more moderate carbohydrate consumption during these first few days—closer to 50 percent of their total calories. Then, three days prior to the race, they boost carbohydrate consumption to as much as 70 percent of their total calories while simultaneously reducing physical activity.

Though the practice is relatively simple, there are a few factors that can improve your chances of correctly carb loading and, thus, reaping the most benefits:.

As noted above, the longer your planned event, the further in advance you should start carb loading. Generally, endurance athletes need 10—12 grams of carbohydrates per kilogram of bodyweight per day or about 4.

That total number of carbs should be divided across your typical meal pattern, Larson advises. There are plenty of online tools that can help with this, but you can also go the old-fashioned route with pen and paper or use the Notes app on your smartphone.

Trying nearly anything new comes with a learning curve. Fortunately, knowing some of the most common mistakes athletes make when carb loading can help you achieve success right out of the gate:. The most common carb-loading mistake athletes make is simply eating a large volume of food, rather than mapping out meals and snacks that come with the carbs you need.

They might forget to consider things that can actually deter their performance goals, like not consuming enough protein or not staying adequately hydrated.

Eating enough fat is crucial for fueling our bodies on a daily basis. But when you're practicing carb loading, it's possible to inadvertently consume too much fat in the process, which may lead to adverse results like gastrointestinal discomfort or impeded performance levels, Routhenstein says.

For instance, experts recommend pairing your pre-race pasta with a light marinara sauce rather than a creamy alfredo to avoid any discomfort the next day. Eating too much fiber can also cause unwanted side effects like bloating, diarrhea, and general intestinal distress, Routhenstein says.

Though high-fiber foods are vital parts of a healthy diet , the registered dietitians we spoke with generally recommend avoiding foods like beans and cruciferous veggies when carb-loading right before a big fitness event to avoid the risk of those not-so-fun side effects.

Oftentimes, athletes will exercise too much prior to their event, which limits the extent of glycogen, or stored carbohydrates, to be in effect—even with a high-carbohydrate diet, Routhenstein says. Don't jam-pack all your carbs in at dinnertime, Larson advises.

Otherwise, you're going to be uncomfortably full. Rather, spread your carb intake across meals and snacks throughout the day. The reason? Eating more carbohydrates requires more water for your body to properly absorb and digest them. Experts recommend drinking plenty of water and avoiding beverages like alcohol or those with caffeine such as coffee, tea, and soda.

Consider this: Some candy bars and pastries contain more carbs than a serving of pasta, but the latter is the more optimal choice when prepping for a test of physical endurance. Here are a few foods to consider leaning into before the big day, as well as some to potentially limit:. Look for foods that are lower in fat, lower in protein, and high in carbs.

Think wholesome carbs, fruit, and vegetables like the following:. Smoothies, especially those containing bananas and citrus. Potatoes peeled. Low-fiber cereals. These foods include:.

Burke LM, Hawley JA, Wong SH, Jeukendrup AE. Carbohydrates for training and competition. Journal of Sports Sciences. By Rachel MacPherson, BA, CPT Rachel MacPherson is a health writer, certified personal trainer, and exercise nutrition coach based in Halifax. Use limited data to select advertising.

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Rachel MacPherson, BA, CPT. Learn about our editorial process. Learn more. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Medically reviewed by Jonathan Valdez, RDN, CDCES, CPT.

Learn about our Medical Review Board. Table of Contents View All. Table of Contents. Carb Loading. Carb Loading Benefits. Who Should Try Carb Loading. When to Try Carb Loading. How to Carb Load. Carbohydrate Types. Bodyweight lb Carbs g Total Calories from Carbs lb 1,, lb 1,, lb 1,, What Are Carbs?

How to Avoid Hitting the Wall During a Marathon. Food for Carb Loading Apple Bagel Banana Beans Corn Cup of oatmeal English muffin Juice Milk Peas Potatoes Quinoa Slice of bread Sweet potatoes. How Do Carbs Fuel Exercise? Recovery After Running a Marathon.

You want to give your body the easily-digestible nutrient carbs that it can use now. Otherwise, you might feel sluggish and tired during your workout. Now, what if you need a super quick snack before a workout?

Remember that the goal is to increase your ratio of carbohydrates, not your overall calorie intake, during carb loading. To ensure the most carbs for your calories, focus on high-carb, low-fat, and semi-low-fiber foods.

While carbs are the shining stars during pre-race carbo-loading, protein is still important. Low-fat or fat-free dairy products are good choices for getting both carbs and protein. Other good protein sources during carb-loading include lean meats and fish.

In addition, quinoa is a fantastic plant-based option for protein. Also, the best foods for carb-loading are those you enjoy and find familiar. If you do want to try out different carb sources, do any experimentation during training — not right before or on the day of your athletic event.

Good examples are whole-grain bread, brown rice, whole-wheat pasta, fruits, vegetables, and starches like potatoes. Shoot for a ratio of carbs to protein before cardiovascular exercise. Focus on quality carbohydrates sources, and drink plenty of water. Eating a meal with quality protein the night before a weight or resistance training workout will help preserve muscle mass.

A ratio of carbs to protein is smart before strength training. Here are some examples of meals to eat the night before a workout:. Thankfully, eating a healthy meal the evening before a morning workout gives you time to digest throughout the night and as you sleep, which is ideal.

Where do fats fit in? Before a workout, fat is not the most important nutrient to consume. Having food sitting in your stomach as you exercise can also make you feel sluggish and nauseous, and it can even cause heartburn. So, time your pre-workout meal times carefully. Some carby foods will be fine for one person while causing trouble for another.

So, this list of carbohydrate foods to avoid during carb-loading will not be percent accurate for everyone. Rather, these foods can cause issues for some people. Unfortunately, many of the tastiest carb-rich foods are also high in fats.

Butter-laden bread, creamy sauces, and other rich foods are also examples. Choosing foods that are high in carbs and fats can take too long to digest as you prepare for your workout. Ideally, you want to increase your carb intake without changing your daily calorie intake.

That means avoiding foods that are too high in fat and calories, even if they also contain a decent amount of carbs. Typically, fiber-rich foods are fantastic for a healthy diet.

If you consume more calories than you need during carb-loading, it can lead to weight gain. However, you can also experience temporary water weight gain, which is normal. Also, if you feel a little weighed down when you start your event, that should subside as your body starts to utilize your stored glycogen.

In conclusion, carbing up the night before a workout can help if that means eating a carbohydrate-rich meal the night before.

However, carb-loading typically requires more time — at least one to three days before an endurance event. You can focus on eating carbs the night before or a few hours before your workout. Transform your body with the ultimate resistance band workout tool.

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