what to eat when carb loading

Carb-loading is a technique used by endurance athletes to boost their glycogen stores and sustain energy during long periods of physical activity. It involves consuming high amounts of carbohydrates prior to the event. The recommended timeframe for carb-loading is 2-3 days before the event, while reducing exercise intensity to allow the body to store more glycogen. However, choosing the right types of carbohydrates to eat during this period is crucial to maximize performance. In this article, we will explore what to eat when carb loading.

The Right Carbohydrates

Not all carbohydrates are created equal. When carb loading, it's important to choose carbohydrates that are high in complex carbs and fiber, which take longer to digest and provide sustained energy. Examples of complex carbohydrates include whole grains, sweet potatoes, brown rice, and quinoa. Fruits and vegetables are also excellent sources of complex carbs and fiber. Avoid simple carbohydrates, such as sugary drinks and snacks, which can cause a rapid spike in blood sugar levels followed by a crash.

Protein and Fat

While carbohydrates are the focus of carb-loading, protein and fat should also be included in the diet. These macronutrients play a crucial role in muscle repair and growth, which is important for endurance athletes who put a lot of strain on their muscles. Good sources of protein include lean meat, fish, eggs, and legumes. For fats, choose healthy options such as nuts, seeds, avocado, and olive oil.

Timing and Portions

When carb-loading, it's important to time meals and portions correctly. Eat frequent, small meals throughout the day rather than a few large meals. This helps to avoid feeling overly full or bloated, and maximizes glycogen absorption. Aim for 3-4 grams of carbohydrates per pound of body weight per day during the carb-loading period. However, it's important to avoid overeating, as excess food can lead to discomfort during physical activity.

What to Avoid

During the carb-loading period, there are also certain types of food to avoid. Consuming high amounts of fat and protein can slow down the digestion of carbohydrates, making it harder for the body to absorb glycogen. Additionally, avoid foods that are high in fiber, as they can cause gastrointestinal distress during physical activity. It's also important to avoid trying new foods or beverages during this period, as they may cause digestive issues or allergies.

Conclusion

Carb-loading can be an effective way for endurance athletes to maximize their performance during long periods of physical activity. Choosing the right types of carbohydrates, timing meals correctly, and including protein and fat in the diet can all contribute to a successful carb-loading period. By following these guidelines, athletes can ensure that they have the necessary energy and stamina to complete their events with optimal performance.