What is carb loading?

Carb loading is a common term amongst endurance athletes. So what is it exactly?

Carb loading involves consuming a large volume of carbohydrates three to four days before an endurance competition.

This approach, coupled with a period of rest or lower-intensity training, maximises muscle glycogen (carbohydrate) stores. The more glycogen you have stored, the longer you are able to exercise without fatigue.

Carb loading is particularly common in marathon runners and triathletes.

Athletes used to go through a carb depletion phase before carb loading. It has now been shown that this depletion phase is not necessary.

If you would like individualised advice on carb loading, contact a sports dietitian or nutritionist.