Carb loading. It’s old science, yet plenty of elite athletes still get it wrong.
It is *not* about eating everything in sight the night before a big game.
Since the 1920s we have known that carbohydrate is king for performance.
By the 1960s, we had learned how to elevate muscle glycogen stores with structured high-carb feeding.
Since the early 2000s, research has shown that a one-day approach of around 10 g/kg carbohydrate with a reduced training load can boost glycogen stores by up to 90%.
So why do so many still miss the mark?
Because they overlook two factors: fibre and time.
The final 24 hours before competition are not the moment for “super-healthy” high-fibre foods.
Excess fibre means heavier gut contents, slower digestion, and a higher risk of gastrointestinal discomfort.
And glycogen loading takes a full day to achieve.
The winning formula:
–> Low fibre (under 10 g/day) with high carbohydrate (6–8 g/kg for team sports, 7–12 g/kg for endurance)
–> Choose: white bread, refined cereals, sweetened dairy, white rice, pasta/noodles, well-cooked potatoes, pulp-free juices, sports drinks, confectionery, jams, honey, cakes
–> Avoid: skins, seeds, raw fruit and vegetables, legumes, wholegrains, resistant starch
–> Small amounts of cooked or pureed vegetables or fruit purées are acceptable
–> Begin at breakfast the day before
Fuel tank full.
Digestive system light.
Here’s an example (morning to evening) from an international footballer…
When it comes to carb loading, beige wins the day.