From Pasta Parties to Energy Gels: Understanding Carb Loading

Introduction

In a race every millisecond counts so doing every little thing you can to get an edge over your competition can make or break your event. It's important to research, learn about, and implement the strategies used by top rank athletes to get the most out of your training and performance in and out of the water.

One such strategy is carb loading. Today we'll go through the basics of carb-loading, what it is, when it could be beneficial, and how to carb load properly.

What is carb loading?

Not all energy sources are created equal.

Carbohydrates are the primary source of fuel for your muscles during exercise. Because of this, it's important to understand how to maximize your carb intake to improve performance. One popular method is carb loading.

Carb loading is a dietary technique used to increase the amount of glycogen, a form of glucose that your body uses for energy during exercise, stored in your muscles. By carb loading, you can maximize the amount of glycogen in your muscles, which can lead to improved endurance and performance.

Why do you need to carb load?

You don't need to carb load - but it can definitely help! During exercise, your body uses carbohydrates as its primary energy source, but the amount of glycogen stored in your muscles is limited. When your glycogen stores are depleted, you generally feel fatigued and your performance eventually goes down the drain. By carb loading, you can temporarily increase your glycogen stores to delay the onset of fatigue and improve your endurance in the short run.

All that being said, carb loading isn't always beneficial. Generally speaking, carb loading is best used for endurance events and races, such as long-distance swims and runs. Sprinters, on the other hand, won't benefit from carb loading for six days only to swim a total 1-2 minutes on race day.

How to carb load:

Step 1 - Decrease your training intensity and duration

Before you start carb loading, it's essential to decrease your training intensity and duration to allow your muscles to rest and store more glycogen. This could be a pre-planned period in your training program like tapering before a big meet or just an slight but intentional reduction in yardage and intensity.

Step 2 - Increase your carbohydrate intake

To carb load, you need to increase your carbohydrate intake significantly. To make it easy, shoot to consume at least 3-5 grams of carbohydrates per pound of body weight (or 5-12 grams/kg) per day. For example, if you weigh 150lbs., you should consume roughly 450-750 grams of carbohydrates per day leading up to your event.

Step 3 - Choose the right carbohydrates

Not all carbohydrates are created equal. To maximize your glycogen stores, you should focus on consuming complex carbohydrates, such as whole grains, fruits, and vegetables. Simple carbohydrates, such as candy and sugary drinks, should be avoided.

In addition, try to avoid carb sources that are also high in fat and fiber. While both are healthy and should be included in your diet regardless, increasing your intake of fat and fiber while carb loading can cause certain detrimental effects such as: bloating, stomach discomfort, sluggishness, and more.

Step 4 - Taper your carbohydrate intake

In the days leading up to your event, you should taper your carbohydrate intake slightly. This will allow your body to adjust to the increased glycogen stores and prevent uncomfortable gastrointestinal issues.

Step 5 - Incorporate carb-loading meals

Carb-loading meals are a great way to increase your carbohydrate intake in a tasty and satisfying way. Pasta parties are a popular carb-loading tradition among swimmers, but there are plenty of other options, such as rice, potatoes, and quinoa.

Conclusion

Carb loading is a valuable tool for swimmers and athletes who want to improve their endurance and performance for long-distance events. By following these steps and incorporating carb-loading into your training program, you can maximize your glycogen stores and take your swimming to the next level. Remember to experiment with different carbohydrates and find what works best for your body. With the right preparation and fuel, you can crush your next swim meet and achieve your goals!