Oct 05, 2021
❓Carb loading is simply a nutritional strategy to increase the glycogen stored in your body above its normal amount.
🥔 This typically involves several days of eating more carbs than usual while also decreasing exercise to reduce the amount of carbs you are using.
✅ Research has shown that carb loading may reduce fatigue and improve performance by 2–3% for exercise lasting more than 90 minutes.
🥖 So how much carbs? Experts often recommend a range of 3.6–4.5 grams per pound (8–10 grams per kg).
💡When you carb load, choose familiar foods that are high-carb and low-fat. You may also need to limit your fiber intake.
⏱ A typical program lasts one to six days before an athletic event or competition.