How to Taper Off Carb Loading After an Athletic Event

How to Come Off Carb Loading

Eat 1-1.5 g of carbs per kg (2.2-3.3 g per lb) of body weight after the event. To restore the glycogen (i.e., the stored energy) in your muscles and liver after the athletic event, consume 1-1.5 g of carbs per kg (2.2-3.3 g per lb) of your body weight 30 minutes after the event ends. Then eat the same amount of carbs again every 2 hours for 4-6 hours. For example, if you weigh 68 kg (150 lb), you should eat 68-102 g of carbohydrates. That's roughly as much as you'd get if you calculated the carbs from 2-4 bananas.

Eat carbs with a balanced meal of protein, healthy fats, and fiber. A balanced meal for an athlete contains 60% carbohydrates, 20% protein, and 20% healthy fats. While you want to avoid consuming too many healthy fats and fiber during carb loading, it's important to reincorporate them back into your diet when the athletic event is over. Male athletes typically need 2400-3000 calories per day, while female athletes require 2200-2700 calories daily. Keep that in mind as you're planning your meals and snacks. When choosing carbs, try to include fruits and vegetables, whole grains, and nuts and seeds. These are good sources of fiber which will help your digestive system stay regular. For protein, opt for lean meats, eggs, beans (i.e., pinto beans and black beans), yogurt, milk, and cottage cheese. Not all fats are good for us! Instead of cooking with oils that cause inflammation in high amounts, like corn or canola oil, try using avocado oil, olive oil, and coconut oil.

Reduce your carb intake to the recommended daily amount. On a regular day, a normal person eats 6-10 g of carbs per kg (13.2-22 g per lb) of body weight, depending on their health and how active they are. During carb loading, athletes typically increase their carbs to 8-12 g per kg (17.6-26.4 g per lb) of body weight. After the initial 4-6 hours after the athletic event, make sure you're decreasing your carb intake back to your regular limit.

Drink 16 fl oz (2 cups) of fluid for every pound you lose during the event. Weigh yourself immediately before the event and again immediately afterward. Take note of how many ounces or pounds you lost, then drink 16 oz (2 cups) of water or an electrolyte-filled beverage for every pound. This will help you restore any hydration you lost while you were exercising and sweating.

What is carb loading?

Carb loading is eating extra carbs to store energy for an athletic event. When you eat carbohydrates, your body converts them into glycogen, which stores energy in your muscles and liver. Athletes consume more carbs than normal people because they burn through their glycogen stores more quickly. The idea behind carb loading is if an athlete eats even more carbs right before a long-distance event, like a marathon, they'll build up more glycogen – and more energy – to help them make it to the finish line.

Does carb loading work?

Carb loading postpones fatigue by 20% when exercising longer than 90 minutes. This makes increasing carb intake more helpful for athletes participating in long-distance running, swimming, cycling, and triathlons. It's not as useful when lifting weights or doing other exercises in short bursts.

How to Carb Load Before an Event

Start carb loading at least 36-48 hours before the event. Some athletes start eating more carbs 3-7 days before their event, but the sweet spot is 36-48 hours prior. This time frame gives your body plenty of time to convert the carbs you're consuming into glycogen and beef up your energy stores. Starting your carbo load up to a week in advance can help you get used to eating more food than normal.

Eat more carbs while eating fewer fatty and fiber-rich foods. Increase your carb intake from 6-10 g of carbs per kg (13.2-22 g per lb) of body weight to 8-12 g per kg (17.6-26.4 g per lb) of body weight while you're carb loading. At the same time, avoid consuming a lot of fatty foods and fiber. Too much fat will make you feel too full to eat more carbs and won't increase your muscles' energy stores. Meanwhile, large amounts of fiber may make you feel heavy and uncomfortable during your event. Eat a mixture of complex and simple carbohydrates. Complex carbs (i.e., whole grain bread, pasta, rice, and potatoes) digest more slowly and release energy at a slower, more sustained rate. Simple carbs, like fruits and dairy products, digest quickly and give energy in quick bursts. Both types are helpful when preparing for an athletic event! Remember to eat protein! While you should avoid eating more protein than normal so you leave enough room for extra carbs, protein is still important to your overall health. It can also help your muscles repair themselves and recover when your event is over. Avoid experimenting with new foods. Instead, eat foods you know settle well in your stomach. Wait to try any new restaurants until after your event.

Eat a meal with 50% carbs 3-4 hours before the event. Having a meal 3-4 hours before the event will give your body enough time to digest it so you don't feel full when you start exercising. Balance it out with 50% carbohydrates, 25% lean protein, and 25% fruits and vegetables. If you don't feel like eating, make a smoothie instead (and boost your hydration at the same time!).

Stay hydrated and eat snacks throughout the event. If you're able to take breaks or slow down during your event, focus on drinking plenty of fluid to stay hydrated. Make eating snacks your second priority after hydrating. Go for easy-to-digest snacks like applesauce or complex carbs like granola bars.

Frequently Asked Questions (FAQs)

Will you feel bloated from carb loading? Carb loading shouldn't make you feel bloated as long as you keep your fiber and fat intake low. Eating a lot of fat and fiber will make you feel full and could even cause your stomach to hurt. You might also get constipated, which could prevent you from performing your best.

How many carbs should you eat when carb loading? You should eat 8-12 g of carbs per kg (17.6-26.4 g per lb) of body weight daily. For example, if you weigh 80 kg (176 lb), you need to consume 640-960 g of carbs per day.

Why do runners carb load? Runners carb load to increase the energy stored in their muscles so they can run marathons longer than 90 minutes. After 90 minutes, they experience a 20% delay in fatigue, which helps them keep going and achieve their long-distance goals.

What is carb loading for weight loss? Carb loading isn't an effective way to lose weight. People who want to shed pounds usually focus on eating fewer calories, not more. Plus, when you taper off carb loading, you simply go down to your normal daily intake; you don't remove carbs from your diet completely.

What is carb loading for muscle gain? Some people believe carb loading while weight training will help them increase their muscle size. But studies have shown that this practice has no impact on muscle gain for weight lifters.