Carbohydrate loading, also known as glycogen loading, is a strategy used by athletes to maximize their muscle glycogen stores before a competition or endurance event. The goal of carb loading is to enhance performance by ensuring that the muscles have a sufficient supply of glycogen, which is a primary source of energy during prolonged and intense physical activity.




Here's an overview of the carb loading process:

  1. Depletion Phase:

    • Before carbohydrate loading, athletes may undergo a brief period of glycogen depletion through a combination of reduced carbohydrate intake and increased exercise intensity. This phase is typically characterized by a few days of low-carbohydrate and high-intensity training.

  2. Loading Phase:

    • The loading phase involves increasing carbohydrate intake in the days leading up to the event. This increase is often dramatic, with athletes consuming a higher percentage of their total daily calories from carbohydrates.
    • Athletes commonly aim to consume around 10-15 grams of carbohydrates per kilogram of body weight during the loading phase. This elevated carbohydrate intake helps maximize glycogen stores in the muscles and liver.