I’m often asked how to have more energy during long training sessions and competitions.
One approach is carbohydrate loading, a nutrition strategy commonly used by athletes before a competition or a long, intense training session. Its goal is to increase glycogen stores in the muscles, the main source of energy during endurance efforts.
In brief
- Useful for events lasting more than 90 minutes (marathon, long bike ride, triathlon).
- For 36 to 48 hours before the event: about 10 to 12 g of carbohydrates per kg of body weight per day.
- Reduce fiber and fat on the final day to avoid digestive discomfort.
- Reduce training during the loading period and stay well hydrated.
- Test it before a long training session, never for the first time on race day.
Who is it for?
Carbohydrate loading is useful before continuous efforts lasting more than 90 minutes. For a 5 or 10 km race, a carbohydrate-rich meal the day before is enough.
How to carbohydrate load effectively
Planning: plan your carbohydrate loading in advance. Studies show that 36 to 48 hours of high carbohydrate intake, combined with a reduction in training, is enough to fully replenish your stores.
Increasing carbohydrate intake: aim for about 10 to 12 g of carbohydrates per kg of body weight per day. For a 60 kg person, that’s 600 to 720 g of carbohydrates per day, much more than usual! Good sources include pasta, rice, bread, potatoes, cereal, fruit, juice, maple syrup, honey, and high-carbohydrate snacks like Zenit Energy Balls or Zenit Energy Squares.
Meal timing: spread your carbohydrates throughout the day. Choose smaller, more frequent meals, with high-carbohydrate snacks between meals.
Less fiber and fat on the final day: to eat plenty of carbohydrates without feeling bloated, choose more refined options the day before (white bread, white rice, regular pasta, juice, peeled fruit) and cut back on legumes, raw vegetables, and high-fat foods. Whole grains and legumes are still excellent the rest of the year!
Adequate hydration: Drink enough water throughout the loading period, because glycogen is stored with water. You can add Zenit electrolytes, which contain natural beetroot extract, and a little maple syrup to turn your water into a homemade sports drink.
Note: It’s normal to gain 1 to 2 kg during loading. This is mostly water stored with glycogen, and it will serve you during exercise.
In conclusion
Glycogen loading can be a valuable tool for maximizing your performance during a long event. By planning your diet and significantly increasing your carbohydrate intake, you fill your reserves to the maximum and give yourself an advantage.
P.S. Don’t forget that Zenit nutrition is designed to help you have energy. That’s what being at Zenit is all about.
Frequently asked questions
How many days before a race should you do glycogen loading?
About 36 to 48 hours before the event, while reducing training at the same time.
How many carbohydrates for glycogen loading?
About 10 to 12 g of carbohydrates per kg of body weight per day. For a 60 kg person, that’s 600 to 720 g of carbohydrates per day.
Is glycogen loading useful for a 10K?
No. It is useful for efforts lasting more than 90 minutes. For a 5K or 10K, a carbohydrate-rich meal the night before and a good breakfast are enough.
Why do you gain weight during glycogen loading?
Each gram of glycogen is stored with water. A gain of 1 to 2 kg is normal, and this water will be useful during exercise.
Danielle Dubois, Dt.P., nutritionist
Member of the Quebec Order of Dietitians and Nutritionists
Founder of Zenit Nutrition
References
- Burke LM, Hawley JA, Wong SH, Jeukendrup AE. Carbohydrates for training and competition. J Sports Sci. 2011;29(Suppl 1):S17-S27. research.birmingham.ac.uk
- Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. Med Sci Sports Exerc. 2016;48(3):543-568. PMID : 26891166