For the first 3 days, athletes will consume a low-carb diet and continue training to deplete their muscle glycogen stores significantly. Then during the last 3 days, have a high-carb diet with no exercise. Studies suggest depletion in the initial phase will help in producing more glycogen.

The 6-day carb-loading diet includes gradually increasing the number of carbohydrates and decreasing the volume of training throughout the 6-day schedule.

Similarly, the minutes of exercise must not exceed 20 minutes by the end of the 6th day. It is shorter and easier than the 6 days period for carb loading. This requires that you do intensive endurance exercises for the initial phase that is before the 3 day period then have a high carb diet with no exercise for the rest of 3 days.

It is the same as the classic 3 days except that, instead of exercising for the initial phase, you do not exercise at all. Consume 10 grams of carbohydrate per kilogram of your weight per day. It is the most simple carb loading. Again this will depend on the duration of the event, but training status should also be considered.

For example an elite Tour de France cyclist will consume on average g carbohydrate per kg body mass per day, but somebody running their first half marathon will not need this much. So for a minute race, g per kg body mass of carbohydrates is adequate the day before. For marathons and ultra-endurance events g·kg·bm is advised.

A 70kg athlete running a marathon will require at least g 8g·kg of carbohydrates. This is the equivalent of 9 large potatoes, g raw pasta or 17 ½ ml bottles of Lucozade sport. Not all carbohydrates do this.

The glycaemic index GI determines the effect a certain food has on blood glucose with high-GI foods being broken down much quicker during digestion than low-GI foods, and are absorbed by the muscles more effectively. Foods with a high glycaemic load GL have a greater quantity of carbohydrates for a given weight of food, and together with GI allow your muscles to efficiently obtain more carbohydrates.

Large intake of fibrous typically low-GI foods can lead to gastrointestinal discomfort so it may also be wise to focus on simple, low fibre foods to alleviate digestive issues. White potatoes are high-GI and GL and removing the skins reduces the fibre content, making mashed potatoes an ideal choice when carb-loading.

Typically breakfast, your pre-race meal should prioritise easy to digest carbohydrates with ample protein and plenty of fluids. Choosing lower-GI foods may actually be better in the hours before a race to help maintain satiety, and research also suggests that it may enhance performance compared to high-GI carbs.

Nutrition timing and quantities, again, are down to the individual, however it would be practical to eat hours prior to racing, containing g·kg carbohydrate 1g·kg·hour. Having foods that are high in carbohydrates and low fat and fibre is best for carb loading. Include foods that contain protein like fish, dairy, and meat.

Eat usual foods that contain high carbs and low fat. Having foods that are high in carbs and high in fats including high fiber foods.

Avoid making your stomach uncomfortable which may deplete performance and carb loading experience. Carb loading is designed in such a way that it is only beneficial for people who are doing intensive endurance exercise for more than 90 minutes.

It may not even be beneficial for athletes having slightly shorter durations of 50 to 90 minutes. Studies show that carb-loading has shown no benefits of improvement in performance for short-duration activities that last less than 20 minutes.

Carb loading is best for activities that last more than 90 minutes like, football, cycling, and running. If it is done for low intensive or short-duration exercises or training, it may be counterproductive as you will be consuming more carbohydrates than necessary, resulting in weight gain.

Fat can be a part of your balanced diet. However, consuming more fat can be disadvantageous. While consuming carbohydrates is the main goal, people choose foods that are both high in carbs and fat.

Examples of these foods are cakes, chocolates, and ice creams. Look into foods that contain high carbs but low fats like rice, pasta, breads, energy bars and drinks. Too much fiber can cause stomach discomfort. While your body needs proteins and fats as well as carbohydrates, carbs are the macronutrient most efficiently metabolized for energy.

When more carbohydrates are consumed than the body can use right away, the excess glycogen is stored in the liver and muscles for later use. Glycogen is the stored form of carbohydrates. Glycogen is stored in your muscles and liver, and when you perform any activity, the body draws on the stores you have available.

Your stored glycogen is then sent to your muscles during intense exercise. For regular activity or shorter workouts, the amount of glycogen you have is often enough. But extra glycogen, along with carbohydrate consumption during exercise, may be necessary for those pursuing activities for a long duration or for activities that are more intense.

Typically refueling during exercise is needed beyond 60 minutes of exercise when the workout intensity is high. To provide that extra energy and prevent fatigue, consuming a large number of carbohydrates can be beneficial. Available glycogen stores and their depletion are considered a limiting performance factor, meaning that running out of this fuel source can prevent you from doing your best.

If you are going to be exercising for more than 90 minutes, carb-loading could be worth trying. But, for recreational or personal training sessions, carb-loading may not be necessary.

Still, if you are hoping to beat a personal best or competing in an event, this nutritional strategy could give you the boost you need to succeed.

Carb loading is most often used by endurance athletes or for prolonged sports with intense bursts such as:. If you are attempting carb-loading for the first time, you may wish to give it a trial run before an important competition to see how your body responds. Some people may find that overconsuming carbs makes them feel heavy or sluggish.

Or, they may need to monitor the timing and type of carbs they eat closely. After a trial run with carb-loading, you may decide you like how it impacted you. In this case, use this technique before a competition as a strategy to boost performance.

Most people can store about 1, to 2, calories in their liver and muscles as glycogen fuel. These stores will provide energy for 60 to 90 of vigorous activity.

Research suggests a high carbohydrate intake of 10 grams per kilogram 4. The number of carbohydrates you will need can vary, with studies suggesting 8 grams and up to 12 grams per kilogram 3.

The table below indicates what that would look like for some specific body weights. A 3-day carb-loading strategy is most common and likely the most effective.

Begin 72 to 96 hours before your event. Here's how to implement this strategy. Carbohydrates are either simple or complex. Simple carbohydrates digest quickly and convert readily into glucose.

These are foods such as juices, sugar-sweetened beverages, candy, white sugar, and honey. Complex carbohydrates digest slower, providing a more sustained release of glucose and contain more fiber and nutrients.

These are foods such as brown rice, whole-grain bread, whole fruits, vegetables, beans, and legumes. Four hours before your event begins, consume grams of carbohydrates per kilogram of body weight, especially if the high-intensity exercise will be greater than 90 minutes.

Then consume closer to 0. Some people may be able to tolerate intake at 30 minutes before performance without having a "hypoglycemic rebound" if they stretch beforehand or train with this eating pattern. If you cannot tolerate food, you may consider drinking a 6. Some studies have suggested that choosing carbohydrates low on the glycemic index—meaning those that release into the bloodstream at a slower rate—are best for carb loading because they provide a steadier stream of energy.

However, this concept has been debated. Furthermore, the type of carbohydrate, timing, and the amount that each athlete requires for optimal performance is unique to them.

If you choose to carb load before an event, you will still likely need to supplement more carbohydrates during the activity. Carb loading might be an effective strategy for those looking to boost performance during prolonged, intense activity.

Consuming more carbohydrates along with reduced activity for a few days before an event might preserve and load the body with energy stores in the form of glycogen. However, this strategy is not necessarily going to work for everyone, and the type, timing, and amount of carbs required will be unique for each person.

Other factors such as recovery, fitness level, and hydration can also affect performance. Experiment with carb loading before a big competition to determine how your body responds.

Canadian Academy of Sports Nutrition. Carbohydrate loading. Kanter M. High-quality carbohydrates and physical performance: Expert panel report. Nutr Today. Kerksick, C. et al. International society of sports nutrition position stand: nutrient timing. J Int Soc Sports Nutr 14, 33 Mata F, Valenzuela PL, Gimenez J, et al.

Carbohydrate availability and physical performance: Physiological overview and practical recommendations. Burke LM, Hawley JA, Wong SH, Jeukendrup AE.