Carb Loading: A Simple Guide To Fuelling For Better Performance

You might have heard athletes talk about carb loading before a big race or event. It’s not just an excuse to eat pasta, it’s a smart way to give your body extra energy when you need it most.

What Is Carb Loading?

Carb loading means eating more carbohydrates (like rice, pasta, or bread) in the 1–2 days before a long workout or event.

Carbs are stored in your muscles and liver as glycogen (your body’s version of “fuel”). When you exercise, you burn through that stored fuel. The fuller your glycogen tank, the longer you can go before you hit the wall.

Why It Helps

• More energy for longer – you can keep up pace and strength deeper into your workout.

  
  

• Delays fatigue – helps you avoid that drained, heavy-leg feeling.

  
  

• Boosts focus and performance – your brain uses carbs too!

  
  

Carb loading is most useful for events lasting over 90 minutes (like long runs/ cycles, multi-sport events or team sports).

I carb loaded for my first Hyrox event last month

How to Do It

1. Start 1–2 days before your event - Ease off training so your body can store energy instead of burning it.

   
   

2. Eat more carbs - Include foods like pasta, rice, oats, potatoes, fruit, cereal, and bread. Aim for roughly 8–10 grams of carbs per kg of body weight per day if you’re training for endurance.

   
   

3. Keep meals simple - Go for lower-fat, lower-fibre foods so your stomach stays happy.

   
   

4. Stay hydrated - Storing glycogen also stores water, so drink steadily.

Quick Example

If you weigh 70 kg, aim for around 560–700 g of carbs per day before a big event, spread across your meals and snacks. Think; porridge for breakfast, rice or pasta at dinner, potatoes at tea, and fruit or smoothies between.

The Takeaway

Carb loading isn’t a free-for-all feast, it’s a planned way to fill your energy tank before long events. More glycogen means more endurance, better performance, and less fatigue when it matters most!