Carb-loading.

For endurance athletes, nutritional preparation is as crucial as physical training. And if you're preparing to compete in a marathon, triathlon, or other endurance event, carb-loading can make all the difference in optimizing your performance.

What is Carb-loading?

Carb loading involves significantly increasing your carbohydrate intake a few days before a competition or intense endurance effort. Carbohydrates, stored in the muscles and liver in the form of glycogen, are the body's primary source of energy. By maximizing these stores, you ensure you have enough fuel to maintain your performance during prolonged efforts.

However, poorly controlled carbohydrate overload can lead to bloating, digestive problems or a feeling of heaviness, discomforts that every athlete wants to avoid.

The benefits of a well-optimized carbohydrate load

Optimizing energy stores : The more glycogen your muscles have, the more efficiently they can function.
Improved endurance : You are less likely to experience a "wall" or sudden energy drop.
Faster recovery : Higher glycogen stores allow for better recovery from your post-competition workouts.

How to successfully complete your carb loading without digestive discomfort?

1. Start a few days in advance

Plan your carb loading 2 to 3 days before a competition. The idea is not to eat a huge, high-carb meal the night before, but to spread this extra intake over several days to avoid digestive discomfort.

Example : If you usually consume 250g of carbohydrates per day, gradually increase this intake to 400 or 500g.

2. Focus on complex carbohydrates

Choose carbohydrate sources that are easy to digest and low in fiber to avoid bloating.

Recommended options : White rice, white pasta, sweet potatoes, ripe bananas, white bread.
Tip : Avoid foods that are heavily processed or high in refined sugars, which can cause energy swings.

3. Adjust your protein and fat intake

To avoid overloading your digestive system, slightly reduce protein and fat intake for a few days. This will allow your body to focus on storing carbohydrates.

Tip : Choose simple dishes, such as grilled chicken with rice or a serving of pasta with a drizzle of olive oil.

4. Split your meals

Instead of three large meals, divide your carbohydrate intake into several smaller meals throughout the day. This aids digestion and reduces the risk of bloating.

Example : A bowl of oatmeal for breakfast, a snack of banana and peanut butter, dinner with pasta, and so on.

5. Hydrate properly

Water is essential for glycogen storage, as each gram of glycogen stores approximately 3 grams of water. To maximize the effectiveness of carbo-loading, be sure to stay hydrated with electrolyte drinks to balance your sodium and mineral levels.

Recommendation : Try a drink like RYD-01 to supplement your hydration.

6. Test your carb-loading beforehand

Carbohydrate loading is a strategy best tested before the big day. Incorporate this practice into your preparation to see how your body reacts and adjust the foods or proportions accordingly.

Tip : Don't try new foods or products (gels, sports drinks) on race day. Try them during your long workouts.

7. Think about the day before the race

The last meal before the competition is crucial. Make sure it's high in simple carbohydrates, low in fiber and fat, and eaten 3 to 4 hours before the start.

Example : A bowl of white rice with grilled chicken and a small portion of steamed vegetables.

8. Avoid classic mistakes

Don't confuse "carbo-loading" with excess calories: eat according to your energy needs.
Do not skip hydration during this phase.
Don't overload your digestive system with hard-to-digest carbohydrates.

Example of a diet for successful carb loading

Here is an example of a typical day for an athlete in the carbohydrate loading phase:

Breakfast : Oatmeal with a banana, a drizzle of honey, and an electrolyte drink.
Snack : Two slices of white bread with almond butter.
Dinner : White rice, grilled salmon fillet and some steamed zucchini.
Snack : A smoothie made with almond milk, honey, and mango.
Dinner : White pasta with a drizzle of olive oil, parmesan cheese and some cooked shrimp.

Perform at your peak with controlled carb loading

When done correctly, carb loading is an effective strategy for maximizing your endurance and avoiding fatigue during athletic events. Plan ahead, experiment, and listen to your body to find the method that works best for you.

Sources:

"The use of carbo-loading for athletic performance" - French Athletics Federation: www.ffa.fr

"Understanding the nutritional needs of endurance athletes" - National Center for Scientific Research (CNRS): www.cnrs.fr

"The Importance of Carbohydrates for Physical Effort" - World Health Organization (WHO): www.who.int