When Should I Start Carb-Loading?

Unlocking Your Peak Performance

You've got a long distance run on the horizon, youve been training hard and you're ready to crush it. But are you fueling your body correctly? Many runners wonder, "When should I start carb-loading?" The answer isn't as simple as "the night before." Let's take a look at how to optimise carb-loading and ensure you are well fuelled for your event.

What is Carb-Loading?

Carb-loading, also known as carbohydrate loading or glycogen loading, is a dietary strategy used by endurance athletes to maximize the storage of glycogen in their muscles. Glycogen is the stored form of carbohydrates, and it serves as the primary fuel source during prolonged physical activity. By increasing your carbohydrate intake in the days leading up to an event, you can significantly boost your glycogen reserves.

Why Do We Carb-Load?

During endurance events, your body relies on glycogen for energy. As your glycogen stores deplete, you'll experience fatigue and a decline in performance—often referred to as "hitting the wall." Carb-loading aims to prevent this by ensuring your muscles have ample fuel to sustain your efforts. By maximizing glycogen storage, you can delay fatigue, improve endurance, and achieve your performance goals.

Fueling More Than One Night Before: The Multi-Day Approach

The common misconception is that a single large meal the night before a race is enough. However, this last-minute strategy often leads to discomfort and doesn't fully replenish glycogen stores. To truly maximize your fuel reserves, you need to begin the process at least two, and ideally three, nights before your event.

• Three Days Out (T-3 Days):

  • Begin tapering your training to reduce glycogen usage.

  • Increase your carbohydrate intake to about 50-55% of your total calories.

  • Focus on complex carbohydrates like whole grains, sweet potatoes, and brown rice.

• Two Days Out (T-2 Days):

  • Continue tapering your training.

  • Increase your carbohydrate intake to 60-70% of your total calories.

  • Continue with complex carbohydrates, and consider some easily digested options.

• The Day Before (T-1 Day):

  • Very light activity or complete rest.

  • Increase carbohydrate intake to 70-80% of your total calories.

  • Choose easily digestible carbohydrates such as white rice, pasta, bananas, and white bread.

  • Ensure you are drinking plenty of water.

• Race Day:

  • Eat a small, easily digestible carbohydrate-rich meal 2-3 hours before the start.

  • Consider energy gels or chews during the race as needed.

  • Sip water and ensure you stay hydrated.

Aaron’s Pre-Event Favourites

Everyone has thier own favourites and routines and even superstitions when it comes to preparing for an event. But if youre struggling for inspiration this is how the Tenacity team likes to fuel up.

Three Days Before:

A slightly larger portion of spaghetti bolognese.

Two Days Before:

Low fat cream cheese, sprinkled with chilli chopped chorizo & pasta.

One Day Before:

Either left over bolognese or a jacket potato topped with tuna & mayo.

Race Day:

A small bowl of porridge drizzled with syrup about 2 hours before the start followed by a banana an hour before and pre race a sugary sweet to give a quick burst of energy at the start.