Carb Loading How and Why You Should Do It

What is Carb Loading/Cape Loading? Carbo-loading is a strategy to maximize muscle glycogen storage. This is done in preparation for intense training or in other sports, competitions. Many marathon runners efficiently perform carb loading or rope loading, but I’ll explain why this simple strategy can be beneficial to any athlete.

Imagine glycogen as the amount of fuel in a car. In theory, the more fuel a car has, the farther it can travel, right? So if you can create a situation where you have higher glycogen storage than usual…


For those who aren’t sure, carbohydrates are the macronutrient we need the most. They are our body’s main source of fuel, they are the easiest for the body to use for energy, and our body requires them to function properly. Carbohydrates are found mainly in starchy foods like potatoes, bread, noodles, and rice.

When to use what type of Carbohydrate There are essentially two different types of carbohydrates, simple carbohydrates (sugar) and complex carbohydrates (starch).

Simple Carbohydrates: They release a large amount of insulin that forces sugars into cells and are a quick source of energy, but they usually don’t even supply nutrients. Simple carbohydrates are essentially glucose (Best Choice) or fructose or sucrose. Therefore, simple carbs are good for your pre- and post-workout shakes.

Complex Carbohydrates – This form of carbohydrate is digested much more slowly compared to simple carbohydrates, has a low glycemic index (What is the glycemic index?), and is found in food sources that are starchy products and wheat. Complex carbs will be the best option for carb loading.

how to eat correctly

Simple/complex carbs for carb loading?

Complex carbohydrates will be the best choice since digestive enzymes have to work much harder to access the chain-breaking links in individual sugars for absorption through the intestines.

In simple and complex carbohydrates: increases muscle glycogen stores better than simple carbohydrates

Improves performance and delays fatigue

It leads to lower blood sugar and insulin levels.

It provides other beneficial nutrients such as fiber, vitamins and minerals.

When and how to carb load Carb loading can be done 3-4 days before an event. You could replace your fat intake with more carbohydrates while consuming more low GI foods. You should take in around 4-5 grams of carbs per pound of body weight.

Your diet could consist of starchy vegetables, more grains, more wheat products, and low-fat dairy products. Meals should be divided into 5-7 meals instead of 3 heavy meals.

Conclusion Carb Loading/Carb loading, while not essential, can be done by the average athlete to increase their performance. If you’re going to the gym for a high-intensity workout, by all means do your rope load and you’ll see the wonders of it. Taste it to believe it, after all, there’s nothing wrong with eating a little more, right?

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