Quick summary:
- ⚡ Carbohydrate loading = increasing carbohydrates 36–72h before a long race to saturate glycogen stores.
- 🍝 Official recommendation: 8–12 g of carbohydrates/kg/day for 2–3 days (pasta, rice, white bread, compotes).
- ✅ Effects: better endurance, fewer energy dips, improved performance on efforts >90 min.
What is carbohydrate load?
Carbohydrate loading is a nutritional strategy used by endurance athletes to maximize muscle and liver glycogen stores . It involves temporarily increasing carbohydrate intake in the 36 to 72 hours preceding a long-distance competition.
👉 Objective: to have a full energy tank at the start, in order to ward off fatigue and limit the risk of “hitting the wall”.
Why do a carbohydrate load?
During prolonged exertion (>90 minutes), glycogen stores play a key role. Once depleted, it's a complete breakdown (hunger pangs, a sudden drop in performance). Carbohydrate loading helps to:
- Extending the time before fatigue sets in : more fuel available.
- Limiting lipid use at the start of exercise → conserving resources.
- Reduce fatigue during efforts >2h (marathon, trail running, cycling, ski mountaineering).
👉 This protocol is scientifically validated and recommended by the ACSM (Burke et al., 2011).
How to do a carbohydrate load?
Official recommendations: 8 to 12 g of carbohydrates/kg/day for 2 to 3 days before the event.
Example : a 70 kg athlete should consume between 560 and 840 g of carbohydrates/day.
Practical table: recommended intake
| Weight | Daily intake | Equivalent example |
|---|---|---|
| 50 kg | 400–600 g of carbohydrates | 250g of pasta + 200g of white bread + 3 fruit compotes |
| 70 kg | 560–840 g of carbohydrates | 300 g of rice + 250 g of white bread + 4 fruit juices |
| 80 kg | 640–960 g of carbohydrates | 350g of pasta + 250g of semolina + 4 bananas |
Making the right food choices
During this phase, it is important to prioritize the following foods:
- ✔️ Low in fiber to avoid digestive discomfort (prefer white bread to whole grain).
- ✔️ Rich in fast and moderate carbohydrates : pasta, rice, semolina, potatoes, compote, fruit juice.
- ✔️ Easy to divide → 4 to 5 meals/day.
- ✔️ Accompanied by hydration : water is essential for storing glycogen (each g of glycogen = 3 g of water).
Comparative table: foods to favor / to limit
| Recommended ✅ | To be limited ❌ |
|---|---|
| White pasta, rice, semolina, potatoes | Whole grains, wholemeal bread |
| White bread, rice cakes, puffed rice | Legumes (lentils, chickpeas) |
| Compotes, fruit juices, ripe bananas | Raw vegetables, salads rich in fiber |
| Digestible energy bars | Fatty foods (cured meats, fatty cheeses) |
Carbohydrate-loading meal ideas
Here are some examples of suitable, simple and effective menus:
- Breakfast : white bread + jam + compote.
- Lunch : plate of white pasta + lean chicken fillet + fruit juice.
- Snack : digestible energy bar + ripe banana.
- Dinner : rice or semolina + cooked vegetables low in fiber + compote.
👉 The idea is not to gorge oneself, but to divide the food to reach the necessary volumes without saturating the digestive system.
Common Myths and Misconceptions
Some older protocols recommended a "depletion" (emptying stores through intense exercise + a low-carbohydrate diet before replenishing). This is unnecessary and even counterproductive.
👉 The most common mistakes:
- ❌ Eating too much fiber → digestive discomfort.
- ❌ Overeating in one meal → bloating.
- ❌ Neglecting hydration → limited glycogen storage.
- ❌ Do not test in training → poor tolerance on the day of the event.
FAQ – Carbohydrate Load
Who is the carbohydrate load intended for?
For endurance athletes engaged in efforts >90 minutes (marathon, trail running, cycling, triathlon, ski mountaineering).
Should we empty our stocks before loading?
No. The old protocol from the 80s is outdated. Today, we simply increase carbohydrate intake before the race.
Which foods are the most effective?
White pasta, rice, semolina, white bread, potatoes, compotes, fruit juices. Light, digestible and rich in carbohydrates.
What effects can be expected?
Improved endurance, delayed fatigue time and fewer energy crashes during efforts >2h.
Conclusion
Carbohydrate loading is a simple and effective strategy to improve your long-distance performance. It's based on a clear principle: saturate your glycogen stores 2 to 3 days before a race through high carbohydrate intake.
👉 When done correctly (interval training, low in fiber, combined with good hydration), it becomes a formidable weapon against early fatigue. As always, test it in training to validate your tolerance before the competition.
GOOD ANYWHERE.
