Carbohydrate loading, often referred to as “carb loading,” is a nutritional strategy used by endurance athletes, including cyclists. “Carbohydrate loading is topping up your body’s glycogen stores (energy stores in liver and muscles), this can help improve your time to exhaustion and improve cycling speed” Rachel White, Registered Sports Dietitian Rachel White Nutrition explains, “This is done by increasing the amount of carbohydrate you eat in the days leading up to your event/race.”. The goal is to ensure your muscles and liver are fully stocked with glycogen, a stored form of carbohydrates that serves as a crucial energy source during extended physical activity.
Why Carb Loading?
Carbohydrate loading is particularly beneficial for cyclists participating in races or long-distance rides that last several hours. By increasing your carbohydrate intake in the days leading up to the event, you can delay the onset of fatigue, improve endurance, and maintain a higher level of energy throughout the ride.”Generally, this should be used for an event/race lasting >90 minutes, not just your long Sunday ride” Maddie Dixon, Sports Nutrition Expert, Coastal Sports Nutrition highlights.
How to Carb Load Effectively
Timing
Carb loading typically begins 2-3 days before your event. During this period, you gradually increase your carbohydrate intake while decreasing your training intensity to allow your body to store glycogen.
Calculate Carbohydrate Needs
“Carb loading is much more than just a big bowl of pasta the night before” White emphasises, “to truly carb load the recommendation is 10-12g carbohydrate/kg per day, this is really high but with careful planning can be hit and the benefits felt on the bike”. “If you have a habitually high CHO diet this will be easier” Dixon notes, “If you are new or sensitive you may want to start at 8g/kg and 3-4 days to do this”.
Choose Complex Carbohydrates
“The idea isn’t to just eat everything and more than you usually would do, but to decrease down the proportion of protein, vegetables and fat on the plate and increase up the carbohydrate proportion.” White highlights. Focus on complex carbohydrates like whole grains, pasta, rice, oats, and potatoes. These foods provide a sustained release of energy and are ideal for carb loading.
Balance with Protein and Fat
“Aside from swimming, cycling alone (without any cross training) is of course non-weight bearing so focus will also need to be on adequate protein and bone protective nutrients including calcium and Vit D to protect bone health. [The] bottom line is that nutrition for cycling performance is very nuanced and essential for optimal performance and athletic longevity!!”
While carbs should be the primary focus, it’s essential to maintain a balanced diet. Include lean proteins, such as chicken, fish, and tofu, as well as healthy fats from sources like avocados and nuts, to ensure a well-rounded nutritional profile.
Hydration
Proper hydration is crucial during carb loading. Adequate fluids help your body process and store carbohydrates efficiently and is essential to maintain electrolyte balance and prevent cramping. Consume water, electrolyte drinks, and hydrating foods like fruits and vegetables.
Avoid Overeating
Although you’re increasing your carbohydrate intake, avoid overeating or consuming excessive calories. The goal is to boost carbs while maintaining overall nutritional balance. “CHO loading is NOT just ‘eating loads more’ or a ‘pasta party’ the night before!!” Dixon stresses, “Total energy intake will stay the same BUT >75% of your kcal should be coming from CHO so you will be eating less fat and protein.”
Sample Carb-Loading Meal Plan
“Like any other nutritional strategy, I would plan out a CHO load”, Dixon comments “ In simple terms, I would focus on having 3 CHO rich meals per day with additional CHO rich snacks in between, choose low fibre CHO options; white varieties rice/pasta/bread, poached/soft fruit without the skin and also utilise CHO rich fluids inc. fruit juices smoothies or even maltodextrin dissolved in water.”
Here’s a sample meal plan for the carb-loading phase:
- Day 1:
- Breakfast: Oatmeal with sliced bananas and almonds.
- Lunch: Whole-grain pasta with marinara sauce and lean ground turkey.
- Snack: Greek yoghurt with honey and berries.
- Dinner: Grilled salmon with quinoa and steamed broccoli.
- Day 2:
- Breakfast: Whole-grain toast with avocado and poached eggs.
- Lunch: Brown rice with stir-fried vegetables and tofu.
- Snack: Hummus with carrot and cucumber sticks.
- Dinner: Baked chicken breast with sweet potatoes and asparagus.
- Day 3 (Race/Event Day):
- Breakfast: Overnight oats with almond butter and sliced strawberries.
- During the Event: Consume energy gels, chews, or bars at regular intervals to maintain energy levels.
- Post-Event: Focus on recovery with a balanced meal of carbohydrates and proteins, like a turkey and vegetable wrap with a side of quinoa.
By following a well-planned carb-loading strategy, you can enhance your endurance and performance on race day. Remember that carb loading is most effective for events lasting several hours, so adjust your nutrition plan accordingly for shorter rides or training sessions.
Always consult a registered dietitian or sports nutritionist to create a personalised carb-loading plan that aligns with your specific cycling goals and dietary preferences.
How Paul’s Cycles can help
Nutrition is an important aspect of cycling, whether you’re road cycling or mountain biking. Ensure your body recovers properly by paying attention to what you eat before, during, and after your rides. Prioritise carbohydrates to fuel your journey, complemented by proteins for recovery. By following these guidelines and experimenting with various foods, you can create a cyclist nutrition plan that suits your individual needs and goals. Optimise your performance and enhance your recovery with our in-depth guide on nutrition for cyclists.
Get the most out of your ride by pairing a well-crafted nutrition plan with a top-of-the-line upgrade at Paul’s Cycles, available at unbeatable discounts.
Disclaimer: This guide is not intended to act as medical advice. Always consult with a registered dietitian or sports nutritionist for personalised advice and fine-tuning of your nutrition plan. Dietary and nutritional requirements will vary based on individual needs and activity therefore it is recommended that you seek professional nutritional guidance and consult your GP when undertaking intensive or endurance training programs.
