Carb Loading: How to Do It + Common Mistakes

## Carb Loading: How to Do It

Carb loading is a nutritional strategy used by athletes and bodybuilders to increase their muscle glycogen stores before an intense workout or competition. It involves increasing carbohydrate intake in the days leading up to the event.

Here's how to do carb loading:

1. Start carb loading 3-4 days before your event. This will give your body enough time to increase glycogen stores.

2. Increase your carbohydrate intake by 10-15% per day. This means eating an extra 50-100 grams of carbohydrates per day.

3. Choose high-quality, low-fiber carbohydrates. These types of carbohydrates are more easily digested and absorbed, and will help to prevent bloating and stomach upset. Some good choices include:

* White rice

* Pasta

* Potatoes

* Sweet potatoes

* Oatmeal

* Bananas

* Apples

* Sports drinks

4. Avoid high-fat and high-protein foods during carb loading. These foods can slow down digestion and make you feel sluggish.

5. Drink plenty of fluids during carb loading. This will help to prevent dehydration, which can impair performance.

Common Mistakes

Here are some common mistakes to avoid when carb loading:

* Starting carb loading too close to your event. This won't give your body enough time to build up glycogen stores.

* Overdoing it on carbohydrates. Eating too many carbohydrates can lead to weight gain and stomach upset.

* Choosing the wrong types of carbohydrates. High-fiber carbohydrates can cause bloating and gas.

* Not drinking enough fluids. Dehydration can impair performance.

* Eating high-fat and high-protein foods. These foods can slow down digestion and make you feel sluggish.

By following these tips, you can carb load effectively and safely to improve your performance in endurance events.

Do Very Low Carb Diets Mess Up Some Hormones? Can You Drink Alcohol on a Low-Carb Diet?