{"id":1030,"date":"2024-06-26T12:39:00","date_gmt":"2024-06-26T11:39:00","guid":{"rendered":"https:\/\/blog.citrus-lime.com\/paul\/?p=1030"},"modified":"2024-07-02T15:06:02","modified_gmt":"2024-07-02T14:06:02","slug":"pro-tips-for-cyclists-how-to-carb-load-according-to-nutritional-experts","status":"publish","type":"post","link":"https:\/\/blog.citrus-lime.com\/paul\/pro-tips-for-cyclists-how-to-carb-load-according-to-nutritional-experts\/","title":{"rendered":"Pro Tips for Cyclists: How to Carb Load According to Nutritional Experts"},"content":{"rendered":"\n

Carbohydrate loading, often referred to as “carb loading,” is a nutritional strategy used by endurance athletes, including cyclists. \u201cCarbohydrate 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\u201d Rachel White, Registered Sports Dietitian Rachel White Nutrition<\/a> explains, <\/strong>\u00a0\u201cThis is done by increasing the amount of carbohydrate you eat in the days leading up to your event\/race.\u201d. 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.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

Why Carb Loading?<\/h2>\n\n\n\n

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.\u201dGenerally, this should be used for an event\/race lasting >90 minutes, not just your long Sunday ride\u201d Maddie Dixon, Sports Nutrition Expert, Coastal Sports Nutrition<\/a> highlights.<\/p>\n\n\n\n

How to Carb Load Effectively<\/h2>\n\n\n\n

Timing<\/h3>\n\n\n\n

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.<\/p>\n\n\n\n

Calculate Carbohydrate Needs<\/h3>\n\n\n\n

\u201cCarb loading is much more than just a big bowl of pasta the night before\u201d White emphasises, \u201cto 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\u201d. \u201cIf you have a habitually high CHO diet this will be easier\u201d Dixon notes, \u201cIf you are new or sensitive you may want to start at 8g\/kg and 3-4 days to do this\u201d.<\/p>\n\n\n\n

Choose Complex Carbohydrates<\/h3>\n\n\n\n

\u201cThe 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.\u201d 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.<\/p>\n\n\n\n

Balance with Protein and Fat<\/h3>\n\n\n\n

\u201cAside 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!!\u201d<\/p>\n\n\n\n

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.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

Hydration<\/h3>\n\n\n\n

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.<\/p>\n\n\n\n

Avoid Overeating<\/h3>\n\n\n\n

Although you’re increasing your carbohydrate intake, avoid overeating or consuming excessive calories. The goal is to boost carbs while maintaining overall nutritional balance. \u201cCHO loading is NOT just \u2018eating loads more\u2019 or a \u2018pasta party\u2019 the night before!!\u201d Dixon stresses, \u201cTotal 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.\u201d<\/p>\n\n\n\n

Sample Carb-Loading Meal Plan<\/h2>\n\n\n\n

\u201cLike any other nutritional strategy, I would plan out a CHO load\u201d, Dixon comments \u201c 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.\u201d <\/p>\n\n\n\n

Here’s a sample meal plan for the carb-loading phase:<\/p>\n\n\n\n