While fat can be part of a balanced diet , it may be beneficial to limit how much of it you eat during carb loading Eating too much could cause weight gain or leave you feeling sluggish. Some people make the mistake of choosing foods that are high in both carbohydrates and fat, rather than just carbs.

For example, many desserts such as chocolate, ice cream and cookies fall into this category, as well as creamy pasta sauces and buttery breads. Checking the nutrition information of foods you eat can help.

Eating high-fiber foods could also be detrimental. Although fiber is part of a healthy diet , too much fiber during carb loading can cause stomach discomfort in some individuals Carb loading is a unique time when it could be better to choose white bread or pasta over whole wheat.

During this time, you should probably also avoid high-fiber foods like beans. Overall, it may be best to choose lower-fiber carbohydrate sources to avoid the possibility of fullness or stomach discomfort during exercise. Another possible mistake is not knowing if you are eating the right amount of carbohydrates.

Without recording what you eat, you may be eating too much or too little. Experts often recommend that people who are carb loading eat 2.

Recording your food intake can help you make sure you are eating the right amount 3. However, if you eat more carbs than necessary, you may have changed your diet too much or simply eaten too many calories.

As your experience grows, you may not need to do this anymore. However, it is a good idea for beginners. The days before your event or competition are important, and having an upset stomach due to unfamiliar foods can spoil your experience and exercise performance. Because of this, you should choose foods that are familiar to you — in addition to being high-carb, low-fat and low-fiber.

If you are considering using carb loading before an upcoming competition or athletic event, there are a few things you should think about. Before you launch into carb loading, consider whether the type and duration of exercise you are doing requires it.

If you will be performing exercise lasting more than 90 minutes without breaks, such as running or cycling, you may benefit from this nutrition strategy.

If your exercise is shorter or involves many breaks, such as weight training, carb loading is probably not necessary.

If you record all the food you eat for several days using a food-tracking app or the nutrition labels on your food, you can calculate your current daily carbohydrate intake.

Then you can divide the grams of carbs you eat each day by your weight to compare your current intake to carb loading recommendations. For example, if you weigh pounds 70 kg and you normally eat grams of carbs per day, then you are consuming 1.

People who are carb loading may eat 2. That said, experts often recommend a more limited range of 3. Based on these recommendations, you would need to eat approximately double the amount of carbs you would normally.

Avoid choosing foods that are high in both carbs and fats, such as desserts, pasta with creamy sauce, pastries and similar items. As discussed, carb loading programs can last from one to six days. It may be a good idea to start with a simple program lasting between one and three days.

For example, you could simply increase your carb intake to around 3. You could also practice several different types of carb loading during training and keep notes to decide which helped you feel and perform your best. Generally, it is best to experiment during your training rather than right before a real competition.

That way, you can decide what will work best before your big event. Lastly, it may be best to focus on familiar foods during carb loading.

Unusual foods could upset your stomach and impair your performance. Commonly recommended foods include pasta, bread, fruits and fruit juices, smoothies, cereals and other high-carb, low-fat foods. Once you have your nutrition plan set, you need to remember to taper your exercise in the days leading up to your event or competition.

Summary Before you start carb loading, consider whether you will benefit from it. You should also figure out how many carbs you normally eat so you know how much to change your regular diet. Deciding the right duration for carb loading is also important.

Of course, it is also important to have protein to support your muscles. Try to focus on lean protein sources, such as fish, lean cuts of meat or poultry and fat-free dairy.

Try to find the best compromise between the recommendations and foods you enjoy. Many people eat high-carb foods that are high-fat too. It is best to avoid these during carb loading.

Below are some examples of foods that may seem high-carb but are also high-fat and therefore inappropriate for carb loading. Also, many foods that are a great part of your normal diet may be high in fiber. You should limit or remove these foods from your diet during carb loading.

These lists are not comprehensive. To find the best high-carb options for your diet, check the nutrition information for the foods you normally eat. Summary During carb loading, you should focus on eating high-carb, low-fat and low-fiber foods that are familiar and enjoyable.

Using the lists above can get you started, but you should also review the nutrition facts for your favorite foods. Carb loading involves two major components: increasing the carbs you eat and decreasing the amount you exercise. Carb intake can range from 2.

This strategy may not be useful for you if you are recreationally active but not an athlete or competitor in long-duration events. When you carb load, it may be best to choose familiar foods that are high-carb and low-fat. You may also need to limit your fiber intake during these days.

If you perform long-duration exercise, you may want to experiment with carb loading before your next event to see if it can boost your performance. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Learn about the best pre-workout nutrition strategies. Eating the right foods before a workout can maximize performance and speed up recovery. Beta-alanine is an amino acid that is often taken as a sports supplement.

It can improve exercise performance and boost overall health. While it's important to properly fuel your body for your workouts, some people experience side effects when eating too close to exercising. Eating the right foods after workouts is important for muscle gain, recovery, and performance.

Here is a guide to optimal post-workout nutrition. High intensity interval training HIIT involves short bursts of intense exercise alternated with recovery periods. Here are 7 health benefits of HIIT.

When considering a pre-workout supplement, it's important to consider your goals and the type of exercise you do. This athlete would then repeat this level of carbohydrate intake again for the next 24 hours before competition.

There are plenty of high-carbohydrate foods to choose from, so take your pick! As always, it is important to focus on whole grain sources of carbohydrates to meet many nutrient needs on a daily basis; however the important part is getting enough carbohydrate to fill your energy stores for competition.

Athletes who have more sensitive digestive systems may benefit from choosing more refined choices of grains and other low fiber carbohydrate options as they get closer to the night before or the morning of competition.

This is because carbohydrates that are higher in fiber, like beans and cruciferous vegetables, take longer to digest and may cause GI distress if consumed the day before competition. Easier to digest options include white rice, white pasta, potatoes, tortillas, and fruit! A good rule of thumb is to shoot for half of your plate as carbohydrates, a quarter of your plate as a source of protein, and the last quarter of your plate reserved for fruits and vegetables.

This will ensure plenty of carbohydrate intake at any meal. When it comes to carb loading for endurance athletes, there are a few key considerations.

Carb loading is a technique used to enhance performance in training or competition that lasts 90 minutes or longer. However it is still important to prioritize carbohydrates regardless of where you are in your training cycle as an endurance athlete who regularly trains.

Whether carbohydrate loading for an event or not, carbohydrates are still a vital fuel for all athletes. If you are looking for ideas for some high carbohydrate meals or snacks, try these Cranberry Pumpkin Energy Bites , Pistachio Pesto Potatoes , or Overnight Oats!

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Search Search. THE BLOG. October 5, SAN Interns. Carb Loading for Endurance Athletes.

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.

Although it is the part of a healthy balanced diet, the amount of fruit and veg should be reduced, and wholegrain options like lentils, beans, brown or wholemeal foods should switched to simple white carbohydrate alternatives like white rice, pasta, bread, mashed potato and cereals.

Training should be tapered before an event, so training volumes are reduced. With increased carbohydrate intake, this allows you to perform well fuelled and fresh in this combined strategy.

If you exercise too much in the days before a race, you will be tired and not able to perform at your best. As well as fibre there are other nutrients to limit…not only preventing unwanted digestive discomfort, but also to allow for the increased calorie intake from carbohydrates alone.

Dietary fat is very calorie dense and should be significantly reduced, but protein should also be limited to approx. Fat and protein can also slow down digestion of carbohydrates therefore excessive intake can have a negative impact.

Other things to avoid include alcohol for obvious reasons, but also spicy food as this can cause major gut problems like bloating and wind which you do not want whilst racing! Again, this protocol does not always reflect the conditions of a real competition because athletes, at least in elite sports, should either perform as fast as possible for a given distance e.

time trails , yielded better results with respect to validity, reliability and sensitivity as compared to time-to-exhaustion protocols [ 12 ]. In , a systematic review by Colombani and co-workers [ 11 ] addressed all these aspects.

Their results suggests that only 11 out of 22 investigations included in the review resulted in a significant improvement of performance following carbohydrate supplementation indicating a high amount of uncertainty concerning the benefits of carbohydrate supplementation in field experiments trying to copy a realistic performance setting.

It was the purpose of the present study to expand the approach by Colombani et al. Data of the original search by Colombani et al. Hand search was done using the reference lists of two meta-analyses [ 7 , 8 ], yielding one additional article suitable for this systematic review [ 13 ].

In accordance to Colombani et al. Randomized, crossover, placebo-controlled and if possible blinded study design. Blinding was not feasible as an absolute criterion, as sometimes the intervention could not be fully masked;.

Studies with time-to-exhaustion tests or studies with insufficient methodological information to enable a check of the inclusion criteria were excluded. To yield more homogeneous study designs it was necessary to categorize the studies by defining comparable interventions prior to statistical analysis.

Classification of groups was performed according to test mode cycling, running, soccer , carbohydrate intervention carboloading vs. no carboloading; carbohydrate mouth rinse vs.

placebo mouth rinse; ingestion of carbohydrate containing drinks vs. Taken together, this resulted in the following classification of groups:.

Group 1: Submaximal exercise followed by a time trial measuring time needed to cover a fixed distance or a fixed set amount of work;. Group 2: Time trial measuring time needed to cover a fixed distance or a fixed set amount of work;. Group 3: Submaximal exercise followed by a time trial measuring power W accomplished within a fixed time or distance;.

In the scientific literature, the different mechanisms for ergogenic effects of carbohydrates with respect to short and long lasting physical exercise was explained to be due to different carbohydrate availability.

Data were analyzed using the Review Manager 5. Differences in means were compared for outlining possible differences between carbohydrates and placebo with a fixed-effect meta-analysis using the inverse-variance method.

The Cochrane Collaboration suggests to use meta-analyses in order to synthesize evidence from multiple experiments addressing the same research questions.

Checking consistency of the results is of major importance in meta-analyses. We used the I 2 statistic to detect heterogeneity [ 17 ]. Random effects models provide a more conservative approach yielding better estimates [ 18 ]. Moreover, effects sizes are given as standardized mean differences SMD for each analysis group as Additional files 1 , 2 , 3 and 4 see corresponding Result section.

In the original literature search by Colombani et al. Our own updated search for literature yielded 15, articles 4, articles from PubMed published between September 4 th , and February, , 2, articles from Cochrane Central Register Of Controlled Trials, and 8, from Embase, respectively.

Articles which contained sufficient information in the title or abstract to identify them as not eligible were discarded, if this was not the case, the full text was consulted. Furthermore, 12 reviews [ 3 — 6 , 9 , 10 , 19 — 24 ] concerning this topic were hand-searched for eligible studies, however no additional study fulfilling the search criteria was identified.

In total, the full text of articles was examined yielding 24 studies that met the inclusion criteria and are displayed in the systematic review Tables 1 and 2. Steps of article search and selection are summarized as a flow chart in Fig.

Flow diagram of article selection process. Soccer-specific protocol: Clarke et al. Considerable differences with respect to carbohydrate intervention: Burke et al. Inoperable presentation of data: El-Sayed et al.

Two studies were carboloading interventions, one [ 25 ] using a TT as the performance test, the other one [ 26 ] a submaximal exercise followed by a TT. We found one eligible study [ 27 ] with a mouth-rinse intervention, the remaining 21 studies compared the effect of a carbohydrate-containing drink versus a non-carbohydrate placebo.

In eight of these interventions, the carbohydrate type was not specified with only the total amount of carbohydrate being reported. Most studies used cycling as their exercise mode with three exceptions: Rollo and Williams [ 28 ] measured performance while running a distance within a fixed time using a submaximal exercise followd by a TT, McGawley et al.

Eleven studies used a TT as their performance test with test durations between 26 min to min. Intervention and test modes for all studies are summarized in Tables 1 and 2 , respectively.

All of the 16 studies provided enough information for a quantitative evaluation used cycling as their exercise mode.

For reason of a better comparability, these studies were assigned to one of four different groups as described in the Methods section. Study designs with both time and power outcomes where assigned to all applicable groups. Two articles presented their outcomes as work [ 13 , 31 ], which was converted into power prior to analyses by dividing work by the required time.

Results for group 1 and 3 were subdivided based on the administered carbohydrate concentrations, results for group 2 and 4 were subdivided based on exercise duration.

Two studies tested the advantage of carbohydrates during a running exercise and were not included into one of the four groups because of considerable physiological differences between this and the other types of exercise [ 28 , 29 ].

In addition, the study by Clarke et al. Subjects were male with the exception of two studies [ 29 , 34 ] enrolling both genders. For each of the four groups, results of both comprehensive as well as subgroup meta-analyses are given in Figs. Please note that classification into subgroups was performed for every group independent of resulting numbers of studies.

Effects of carbohydrate interventions as compared to placebo on time required to finish a time trial. Subgroup analyses show the results for exercise duration shorter than 90 min or longer than 90 min, respectively.

Effects of carbohydrate interventions as compared to placebo on mean power output. Group 1 included six studies [ 34 — 39 ] with 13 interventions in total. Pooled estimates of the effects size for the effects of carbohydrate interventions as compared to placebo on time required to finish a TT are presented in Fig.

Group 2 included seven studies [ 40 — 46 ] with seven interventions in total. Average cycling time was faster in subjects ingesting carbohydrates as compared to placebo, however, without being statistically significant [mean difference 2.

Subgroup analysis including only studies with an exercise duration shorter than 90 min revealed a marginally higher average cycling time in the carbohydrate groups [mean difference 0.

Group 3 included five studies [ 13 , 31 , 37 — 39 ] with nine interventions in total, results of which are summarized in Fig. Mean power output was significantly more pronounced in participants subjected to a carbohydrate load as compared to placebo [mean difference Group 4 included four studies [ 42 , 45 — 47 ] with four interventions in total.

Meta-analytical data are depicted in Fig. Mean power output turned out to be significantly increased in volunteers following a carbohydrate intervention [mean difference 8.

Concerning subgroup analysis, performance tended to be higher in both studies with an exercise duration greater than 90 min [mean difference Based upon the recent systematic review by Colombani et al. Due to the in-between heterogeneity of trials with respect to study design, we decided to evaluate only studies choosing cycling as the mode of exercise.

Moreover, four groups of carbohydrate interventions with respect to test and performance measurement were classified in order to achieve a better comparability of results. Taken together, all four groups indicated an improved performance following carbohydrate intervention as compared to placebo with differences being statistically significant in group 1 submaximal exercise followed by a time trial measuring time needed to cover a fixed distance or a fixed set amount of work , group 3 submaximal exercise followed by a time trial measuring power W accomplished within a fixed time or distance , and group 4 time trial measuring power W accomplished within a fixed time or distance , respectively.

These findings seem to be in contrast with studies reporting an improved performance via carbohydrate mouth rinsing [ 10 , 48 — 54 ]. It has been suggested that oral receptors within the mouth and the digestive tract sense carbohydrates and activate brain regions associated with reward and pleasure which may lead to enhanced performance [ 5 , 10 , 48 ].

However, most mouth rinse studies were conducted in a fasted state [ 48 , 50 , 52 , 53 ] or had other limitations such as lack of or improper randomization [ 51 , 54 ] or uncertain time of last ingested meal [ 49 ]. In our systematic review, three studies [ 27 , 33 , 38 ] with an exercise duration less than 90 min could not be included in either groups 2 or group 4.

Beelen et al. Likewise, Acker-Hewitt et al. Therefore, it seems premature to finally evaluate the potential benefit of ingesting carbohydrates in short-term exercises less than 90 min , further trials reflecting realistic conditions are necessary.

Subgroup analysis of five trials with a duration time higher than 90 min in group 2 resulted in a trend towards a decreased time needed to cover a fixed distance or a fixed set amount of work. A similar trend could be observed in group 4, albeit with only two trials included in the subgroup.

Taking all results under consideration, a performance benefit through carbohydrates might be possible when exercise duration exceeds 90 min. Irrespective of specific carbohydrate concentrations, meta-analytical results of both groups 1 and 3 yielded statistically significant benefits for carbohydrate supplementation.

In general, this might be due to multiple factors including maintenance of blood glucose [ 55 — 57 ] and high levels of carbohydrate oxidation especially towards the end of exercise [ 58 , 59 ], thus sparing liver glycogen [ 60 — 63 ], as well as a central effect of carbohydrates [ 48 , 52 ].

Therefore, one might speculate an impact of the administered carbohydrate type becoming more effective at higher concentrations. A high dose of ingested carbohydrates while exercising may cause gastrointestinal discomfort [ 64 ] which subsequently may decrease performance [ 65 ].

The protocol of the present systematic review was designed to summarize the available evidence on the ergogenic effects of carbohydrate supplementation as an expansion of the results by Colombani et al.

Moreover, we decided to categorize trials with respect to types of test and performance measurements. This rigid protocol allows for better comparison between the different trials, it is associated with a number of limitations as well.

First of all, the number of studies suitable for meta-analyses turned out to be rather low. All of the 16 trials providing extractable data for meta-analyses used cycling as their exercise mode.

Although this might be another aspect increasing the homogeneity of the results, it is not possible to draw any conclusions for other types of exercise such as running. Data on the content of the last meal prior to trials suggest heterogeneous pre-exercise carbohydrate intake between studies.

Another common limitation of performance studies is the only low to average power with respect to the number of participants ranging between 16 and 32 volunteers in the present meta-analyses.

Since only one trial [ 39 ] enrolled subjects with a mean VO 2max that would classify them as elite endurance athletes, the results are most likely not affected by heterogeneity between baseline capacities of study participants.

In addition, with the exception of References [ 29 ] and [ 34 ], all trials were performed with male volunteers hampering transfer of results to female athletes. Following conversion of absolute values into percentage data, results were widely spread yielding improvements in assessed outcomes between 0.

This may serve as a potential indicator for the heterogeneous study designs. Due to lack of sufficient data, it is difficult to extrapolate this result to elite or generally female athletes.

Moreover, further research is needed to gain additional information on exercise durations lower than 90 min and in a wider variety of types of exercise.

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