Carbohydrate loading, commonly known as"carb loading" or"carbo-loading," is a nutrition strategy that’s often used by endurance athletes to improve their performance by increasing the amount of fuel stored in the muscles.
If your body doesn’t have enough glycogen stored up, you can’t sustain performance at a high level because the body has effectively run out of fuel. So while having all the greatest gear — including one of the best running watches on the market — can be a great asset come race day, carb loading is a vital part of preparation.
David RogersonDavid Rogerson is a principal lecturer in sport and exercise science at Sheffield Hallam University in England, specializing in sport and exercise nutrition and strength and conditioning. He has worked with sportspeople at all levels, from recreational athletes to elite-level performers competing at the Olympic games.
"What we know is that the effects of greater storage of muscle glycogen don't disappear after one day," Rogerson said."They can actually last for up to three to five days. So you could carb load two or three days beforehand and as long as you're not doing lots of exercise on those days, you'll probably still maintain those elevated levels of muscle glycogen going into the competition.
Too many carbs before a race can also lead to stomach issues and lethargy, so it's best to work with a sports dietitian to work out a suitable intake for you. It’s also important to work out when to carb load before an event to help control these issues.