Carbohydrate loading, or carb loading, is a proven strategy that endurance athletes use to maximize their energy stores before a big race or event. For cyclists, properly fuelling in the days leading up to a long ride can make the difference between strong, sustained performance and hitting the wall when glycogen stores run low. But carb loading isn’t just about eating more—it’s about strategically increasing carbohydrate intake while maintaining a balanced diet. In this guide, we’ll cover what carb loading is, why it’s important, how to do it effectively, and what meals work best to help you feel strong and energized when race day arrives.
Carbohydrates are molecules made up of sugars, starches, and fibre, and they serve as the body's primary source of energy for endurance activities like cycling. When consumed, carbs are broken down into glucose, which fuels your muscles and brain. Because cycling—especially at high intensities—relies heavily on glycogen (the stored form of glucose in muscles and the liver), ensuring you have adequate carbohydrate intake is essential for maintaining performance and delaying fatigue.
Carb loading is a strategic increase in carbohydrate intake in the days leading up to an endurance event or race. The goal is to maximize glycogen stores in the muscles and liver, ensuring that your body has an ample energy supply for sustained performance. This technique is commonly used by endurance athletes, such as cyclists, runners, and triathletes, to delay fatigue and maintain higher intensities for longer durations. Proper carb loading can make a significant difference in endurance events lasting 90 minutes or more, helping you avoid the dreaded "bonk" or energy crash.
Carb loading is essential for endurance athletes because it reduces the risk of glycogen depletion during exercise, which directly impacts performance. It is especially beneficial for races and events lasting over 90 minutes. For shorter efforts (60–90 minutes), normal carb intake is typically sufficient, but once an event extends beyond two hours, carb loading becomes a valuable strategy to sustain energy levels and avoid performance declines.
Beyond fuelling your race, carb loading also aids in recovery. Starting an event with full glycogen stores means you’ll finish with less depletion, allowing for a faster recovery post-race. Additionally, it helps delay fatigue and prevents "bonking"—the dreaded state where glycogen stores are exhausted, forcing the body to rely on fat for fuel, which is slower and less efficient at higher intensities.
Another advantage of carb loading is that it reduces the pressure of perfectly executing your race-day nutrition plan. While in-event fuelling is still important, having fully stocked glycogen reserves provides a safety net, ensuring that minor mistakes in mid-race nutrition don’t lead to a complete energy crash.
Carb loading should begin 2–3 days before your race or event to allow time for your muscles to fully top up their glycogen stores. The general recommendation is to consume 8–12 grams of carbohydrates per kilogram of body weight each day during this period. For example, if you weigh 75 kg, you should aim to consume between 600–900 grams of carbohydrates per day leading up to your event.
To efficiently reach these targets, focus on simple, easily digestible carbohydrates from foods like bread, pasta, rice, potatoes, and cereals. Avoid excessive fibre and high-fat foods, as they can slow digestion and cause bloating.
Hydration is also crucial during carb loading. Glycogen binds with water in the muscles, so increasing your carbohydrate intake means your body will require more fluids. Make sure to drink plenty of water and consider including electrolytes to maintain balance and prevent bloating or discomfort.
When carb loading, it's important not to drastically increase your overall calorie intake. The goal is to adjust the macronutrient balance by increasing the percentage of carbohydrates while slightly reducing fats and proteins. Carb loading is not about overeating—consuming too many total calories can lead to bloating, sluggishness, and unnecessary weight gain before your race. Instead, focus on choosing high-carb foods and prioritizing easily digestible options to optimize glycogen storage without discomfort.
A great carb-loading breakfast includes a large bowl of oatmeal topped with banana slices, a spoonful of honey, and a handful of raisins. Oatmeal is an excellent source of complex carbohydrates, providing steady energy release, while bananas and raisins add fast-digesting sugars to quickly replenish glycogen stores. Honey further boosts carbohydrate intake without adding fiber or fat, making digestion easier.
Pairing this with toast topped with jam or peanut butter increases the total carbohydrate content, with jam offering quick-digesting sugars and peanut butter providing a small amount of fat and protein for satiety. To round out the meal, a glass of orange juice provides extra carbs, natural sugars, and vitamin C, which supports immune function—crucial before race day. This combination ensures you start the day with high glycogen availability and easy digestion, setting you up for a successful carb-loading phase.
For an effective carb-loading lunch, a plate of steamed white rice and boiled potatoes serves as the foundation, providing easily digestible carbohydrates that quickly replenish glycogen stores. White rice is low in fiber, making it easy on the stomach, while potatoes offer additional fast-absorbing carbs along with essential electrolytes like potassium, which help with muscle function and hydration.
A small portion of grilled chicken, tofu, or lean fish adds a moderate amount of protein to support muscle maintenance without slowing digestion. Keeping protein intake moderate ensures that the meal remains focused on maximizing glycogen storage rather than diverting energy toward protein metabolism.
Lightly cooked carrots, bell peppers, or zucchini add important vitamins and minerals while keeping fibre intake low to prevent bloating. Cooking the vegetables softens them, making them easier to digest compared to raw options.
A glass of fruit juice (such as apple or orange juice) provides an extra carbohydrate boost, along with natural sugars and vitamins to support energy levels. Alternatively, water helps maintain hydration without adding extra calories. This balanced meal maximizes glycogen storage while keeping digestion smooth, ensuring you feel fuelled and comfortable leading into your race.
A large portion of pasta with a light tomato-based sauce serves as the ideal carbohydrate-rich main dish to top off glycogen stores before race day. Pasta is an excellent source of easily digestible carbs, and choosing a simple tomato-based sauce—rather than a heavy, creamy one—keeps fat content low, ensuring that digestion remains efficient.
For protein, a small serving of grilled chicken or tofu provides essential amino acids for muscle maintenance without interfering with carb absorption. Keeping protein and fat intake moderate is key, as too much can slow digestion and leave you feeling heavy.
A side of steamed or roasted potatoes adds an extra carbohydrate boost, along with potassium to support muscle function and hydration. Light seasoning keeps them palatable without introducing excessive sodium or fats.
Lightly cooked carrots, zucchini, or spinach contribute important vitamins and minerals without excessive fiber, which could cause bloating. Cooking the vegetables softens them, making them easier to digest compared to raw alternatives.
A glass of fruit juice or water ensures proper hydration while providing an extra dose of quick-absorbing carbs if needed. This meal strikes the perfect balance of high-carb, low-fat, and moderate-protein intake, helping you maximize glycogen storage while keeping digestion smooth for peak race-day performance.
A banana is an ideal carb-loading snack due to its high carbohydrate content and easy digestibility. Bananas provide a mix of fast-acting sugars and starches, making them a quick and efficient source of energy. They are also rich in potassium, an essential electrolyte that helps prevent muscle cramps and supports hydration—both crucial for endurance athletes. Since bananas are low in fat and fibre, they won’t cause digestive discomfort, making them a perfect snack to top up glycogen stores without feeling too full.
Carb loading is an essential tool for endurance cyclists, helping to ensure your body is primed with ample glycogen stores for sustained energy during long events. By carefully increasing your carbohydrate intake in the days leading up to your race, you can delay fatigue, improve performance, and enhance recovery. Remember, the key is to focus on high-carb, easily digestible foods while maintaining a balance of protein and fats to avoid overloading your system. With the right approach and thoughtful meal planning, you’ll be ready to tackle your event with energy to spare, helping you perform at your best and cross the finish line strong.
Preparing for race day? Check out this blog about VO2 max workouts that can also help improve your fitness!
