when to carb load

As an athlete, you may have heard of carb loading, the practice of consuming a high amount of carbohydrates before an endurance event. This is done to increase the body's store of glycogen, which is an energy source that is used during exercise. However, knowing when to carb load can be tricky. It's important to time it correctly to get the most benefit. In this article, we'll discuss when it's best to carb load.

When to Carb Load

Carb loading is usually done before an endurance event that lasts longer than 90 minutes. This includes activities like marathons, long-distance cycling, and triathlons. For events that last less than 90 minutes, carb loading isn't usually necessary since the body's glycogen stores are enough to provide energy.

How to Carb Load

Carb loading involves eating a high amount of carbohydrates in the days leading up to the event. The goal is to increase the body's glycogen stores so that it has a larger energy supply to draw from during the event. This is typically done over a period of three to four days.

What to Eat

When carb loading, it's important to consume healthy, complex carbohydrates. These include foods like whole grains, fruits, vegetables, and legumes. Avoid simple carbohydrates like candy, sweets, and soda, as these can cause a spike in blood sugar followed by a crash.

Conclusion

Knowing when to carb load can make a big difference in your athletic performance. Carb loading before an endurance event that lasts longer than 90 minutes can provide your body with an extra energy source and improve your performance. By timing your carb loading correctly and eating healthy, complex carbohydrates, you can ensure that your body is properly fueled for optimal performance.