Carb Loading? Myth, Reality… and What You Really Need to Know

For years I thought that “carb loading” meant eating pizza the night before a race. If it had dough, sauce, and cheese… wasn't that energy? Spoiler: it’s not that easy, nor that tasty, sadly.

The famous carb load does exist, it can help you perform better... but it's not for everyone, nor for all distances. Here's the basic information you need to know, without detours or magic recipes.

What is carb loading?

It's a way to help your body "store more glycogen," which is the main energy source when running long distances.

In simple terms: it's like filling up your gas tank before a road trip. More glycogen = more energy available for running.

When does it make sense to do it?

  If you're going to run a long distance (more than 90 minutes), like a half marathon, marathon, or triathlon.
  If you run short distances (5K or 10K), **it's not necessary** to do a special carb load.

How is it done? (Practical version)

Start 2-3 days before the event.
Increase the amount of simple carbohydrates: rice, white bread, potatoes, oatmeal, fruit, etc.
Decrease fats and fiber (to avoid feeling heavy).
It's not about eating more, it's about adjusting what you eat.

Basic example: if your plate used to be 50% protein and 50% salad, change it to 70% rice/potatoes/bread and 30% everything else.

Common mistakes (so you don't repeat them):

1. Thinking that one dinner is enough (it doesn't work that way).
2. Overeating and feeling bloated.
3. Loading up on foods you've never tried before. Not hydrating properly during the carb load (glycogen needs water to be stored).

So... does it work or not?

Yes, but it's not magic. It works if you're training for something long and do it with intention. And if you're not sure how to do it or if you need it, it's better not to improvise.

My recommendation?

Don't just go by what you see on social media (or this blog). Every body responds differently. To create a strategy that works for you, it's best to consult a sports nutrition professional.

 Have you tried carb-loading before a race?

Tell me in the comments if it worked for you, if you learned by trial and error... or if you also thought pizza was the key.