Do This One Thing Before Your Next Big Race: Carbo-Loading Done Right
You’ve done the intervals. Dialed in your taper. Packed your gear. But there’s one more thing that could give you the edge on race day: carbo-loading.
Carbohydrate loading is a science-backed strategy that maximizes your body’s glycogen stores—your primary energy reserve for long, hard efforts. Done right, it can help you push longer, harder, and more confidently.
Here’s how to do it effectively.
The Science Behind carbo-loading
Carbo-loading works by saturating your muscles with glycogen—the stored form of carbohydrate that fuels endurance exercise.
✅ Glycogen = Fuel
More stored glycogen = more time before fatigue sets in.
✅ Enzyme & Hormone Response
Increased carbs activate glycogen synthase and insulin, enhancing your body’s ability to store and use energy efficiently.
✅ Taper + Load = Performance
During race week, reduce training volume while increasing carb intake (aim for 8–12g of carbs per kg of body weight per day). This strategy supercharges glycogen stores ahead of race day.
One study in Frontiers in Sports and Active Living (2021) found that athletes who ate a high-carb meal before training lasted 8% longer before fatigue compared to those who didn’t.
🍽️ Carbo-Loading Tips & Tricks
1. Start Early
Begin 3–4 days before your event. Gradually increase carbs each day to avoid bloating or digestive issues.
2. Go for Complex Carbs
Choose oats, brown rice, whole-wheat pasta, sweet potatoes, quinoa, and legumes. These sustain energy and support digestion.
3. Hydrate Smartly
Carbs bind with water in your body, so increase water intake (and electrolytes) during loading to stay properly hydrated.
Tailor It to You: Weight + Gender Considerations
👨 Men
Tend to store more glycogen and may benefit from the upper range of the carb recommendation (10–12g/kg/day).
👩 Women
Can typically load at the lower end (8–10g/kg/day), and should focus on nutrient-dense carb sources to meet vitamin and mineral needs.
⚖️ Weight Guidelines
50–70 kg athletes: 400–700g carbs/day
70–90 kg athletes: 700–1,100g carbs/day
90+ kg athletes: Adjust upward—but don’t exceed your gut’s comfort capacity.
What to Eat vs. What to Avoid
✅ Best Foods for Carbo-Loading
Whole Grains: Brown rice, oats, quinoa, pasta
Fruits: Bananas, berries, apples, oranges
Veggies: Sweet potatoes, carrots, squash
Legumes: Lentils, beans, chickpeas
Bonus: Cooked lentils have been shown to provide sustained energy during submaximal endurance exercise.
❌ Foods to Limit
High-fat meals: Burgers, fried foods, full-fat dairy
Too much protein: It can displace carbs and cause digestive discomfort
Sugary snacks: May cause a crash mid-event
High-fiber foods: Can increase bowel movement urgency (not ideal on race day!)
🔢 Use a Carbo-Loading Calculator
To get a personalized target, plug your weight and race date into a carbo-loading calculator (coming soon to the Mach1 Performance site). It takes the guesswork out and helps you hit your numbers with confidence.
🏁 Final Takeaway: Load Smart, Race Strong
You train too hard to run out of fuel halfway through your event. Carbo-loading is a simple, effective, and proven way to boost endurance, reduce fatigue, and maximize your performance potential.
At Mach1 Performance, we combine science with strategy to help you ride farther, race stronger, and recover faster.
👉 Need help dialing in your pre-race nutrition? Get in touch or sign up for coaching today.