Most of us have heard of carb loading as a way to prepare for a sporting event, but many of us don’t really know what it is, how it works, and why it’s only appropriate at certain times, and for certain kinds of athletes.<\/p>\n
Most of us have heard of carb loading as a way to prepare for a sporting event, but many of us don\u2019t really know what it is, how it works and why it\u2019s only appropriate at certain times \u2014 and for certain kinds of athletes.\n<\/p>\n
\u201cCarb loading is a strategy used very commonly by long distance runners, swimmers, triathletes and individuals who are participating in activities that are normally going to be high intensity and long duration,\u201d said Dr. Jennifer Gourdin<\/a>, a sports medicine physician with Kaiser Permanente, in Silver Spring, Maryland.<\/p>\n In general, when preparing for an event, such as a 26.2 mile marathon<\/a>, carb loading is a process to boost the amount of fuel stored in muscles.<\/p>\n \u201cCarbs are stored in our body as glycogen<\/a> in the muscle and liver,\u201d said Gourdin. \u201cWe need the glycogen in order to perform during these long duration, high intensity events.\u201d<\/p>\n Gourdin said loading up on carbohydrates in a systematic way \u201cis a way to increase your glycogen stores in your body, so you\u2019re less likely to fatigue, and you can also improve your performance during the long duration activities.\u201d<\/p>\n What\u2019s the right amount of carbs?<\/p>\n \u201cWe recommend that you consume between 8 to 12 grams of carbohydrate per kilogram of body weight per day,\u201d said Gourdin. \u201cAnd you distribute that amount of carbohydrates over the course of your meals and snacks throughout the day.\u201d<\/p>\n She said first-time half-marathon runners make the common mistake of eating a carb-laden meal the night before a long race.<\/p>\n \u201cYou should start carb loading at least two to three days in advance leading up to your activity, so that you can build up those glycogen stores,\u201d said Gourdin. \u201cAnd, during that carb loading period you have to reduce your training volume and intensity, because if you don\u2019t you\u2019ll just burn off the carbs you\u2019ve been intaking and you won\u2019t store it up in that glycogen form.\u201d<\/p>\n And importantly, \u201cCarb loading is not intended for the short duration activities, like a casual workout, or pickup basketball game,\u201d said Gourdin, who also doles out knowledge on TikTok<\/a> and Instagram<\/a> under the handle @drjthesportsdoc.<\/p>\n If you\u2019re looking to improve your energy in a short period of physical activity, she added: \u201cYou can just eat a small snack \u2014 like a banana \u2014 30 minutes before. That\u2019s not considered carb loading, that\u2019s just giving you that little added boost or push that you need for your activity.\u201d<\/p>\n Get breaking news and daily headlines delivered to your email inbox by signing up here<\/a>.<\/p>\n \u00a9 2025 WTOP. All Rights Reserved. This website is not intended for users located within the European Economic Area.<\/p>\n