is carbohydrate loading?
Carbohydrate loading (English: "carb loading") is a strategy in which carbohydrate intake is significantly increased before competition or long-duration physical exertion to maximally fill glycogen stores in muscles. Full glycogen stores can provide energy for ~90–120 minutes of intense physical exertion.
This technique is most popular among endurance athletes: marathon runners, cyclists, and triathletes. It is also used in bodybuilding before competitions to visually increase muscle volume (muscles become "fuller").
🔬 How Does Carbohydrate Loading Work?
The process occurs in two stages:
- Depletion Phase (3–4 Days Before Competition): Intense training + a low-carbohydrate diet (50–100 g/d.). The goal is to empty glycogen stores so the body becomes "thirsty" for carbohydrates. Modern protocols often skip this step.
- Loading Phase (2–3 Days Before Competition): Very high carbohydrate intake (8–12 g/kg body weight), low fiber, minimal activity. The body supercompensates — stores normal glycogen reserves.
🍚 Carbohydrate Amount During Loading
| Athlete's Weight | Carbohydrates (g/d.) | Calories From Carbohydrates | Example (Dry Rice) |
|---|---|---|---|
| 60 kg | 480–720 g | 1920–2880 kcal | 600–900 g dry rice |
| 70 kg | 560–840 g | 2240–3360 kcal | 700–1050 g dry rice |
| 80 kg | 640–960 g | 2560–3840 kcal | 800–1200 g dry rice |
| 90 kg | 720–1080 g | 2880–4320 kcal | 900–1350 g dry rice |
📋 Modern vs Classic Protocol
📜 Classic
7 days: 3–4 days depletion (low carbohydrates + intense training) → 3 days loading. Disadvantages: exhausting, increases injury risk, causes mood swings.
🔬 Modern
2–3 days: gradually increased carbohydrate intake + reduced training intensity. Gentler, effective, without side effects. For most athletes, 2 days of loading are sufficient.
🏆 "Train low, compete high"
Training with low glycogen stores (fasted in the morning), competition with full stores. Increases mitochondrial biogenesis and the use of fat as fuel.
💡 Practical Everyday Tips
📋 Track Progress
Use a diary or app. Weekly trends are more important than daily fluctuations. Regularly measure not only weight but also circumferences.
💧 Drink Enough Water
2–3 liters per day. Water aids digestion and metabolism and reduces false hunger.
😴 Sleep 7–9 Hours
Quality sleep is essential for hormonal balance, muscle recovery, and appetite control.
🏃 Move Every Day
Even 30 minutes of walking per day can significantly improve metabolism and mood.