Receive 10% Off

Video - Why You Should Stop Carb Loading

by Dr. Jason Barker February 25, 2020

Video - Why You Should Stop Carb Loading

 

Card loading really isn't necessary for anyone competing in any event under roughly 75-90 minutes!

The idea of carb loading persists, despite it not being necessary (and coming with some performance-decreasing side effects) for the majority of active and athletic people. 

Now that my kids are in sports, guess what? All of the parents end up hosting dinners with ‘carb loading’ as the dietary theme. We’re still doing it - and I know a lot of races still host the pasta feed dinner the night before. 

The idea behind carb loading is to ensure that your glycogen stores are at max capacity before an event. In other words, you’ve got a full tank of gas. In some instances, depleting glycogen and reloading can boost stores by 10-15% more.

But, the deplete-load cycle upon which carb loading is based hasn’t been shown to be necessary or helpful.

One needs to race at max intensity for at least 75-90 minutes before glycogen levels become limited. If you’re doing anything shorter than that, there’s zero need to load up on the carbs the night before. 

I’m talking to you, 5 and 10k runners! I’m also talking to you, triathletes whenever you’re training under an hour at a time!

Rather, it’s a better idea to have carbohydrates available during an event that’s longer than 75 minutes.

Loading on carbs also loads on water - some say as much as 2-3% of your total body weight. Every additional gram of glycogen you store, you also hold onto another 2.7 grams of water. Going into a race water-logged is no way to compete!

The best strategy is to make carbohydrates available during an event and to take them in while you exercise. ⠀⠀⠀⠀⠀⠀⠀⠀⠀

Do yourself a favor, and skip the carb-bloat dinner the night before.

Oh and this video doesn’t even touch the whole concept of fat adaptation - that’s a whole separate subject! 

Dr. Jason Barker
Dr. Jason Barker


Leave a comment

Comments will be approved before showing up.


Also in Natural Athlete Solutions

Altitude Training
Altitude Training

by Dr. Jason Barker

Being from Colorado, we know altitude.  Denver and the Front Range areas are roughly 5000+ feet, or a mile (1600 meters) high.  This elevation, while nothing extreme, definitely presents a challenge to visitors. 

Read More
How Long Can You Maintain Fitness Levels?
How Long Can You Maintain Fitness Levels?

by Dr. Jason Barker

Often times I am asked, “just how long can I rest while I recover from my injury/illness, before I start to lose my fitness level”?  All of us are hesitant to give up the gains we have made from all of that training. Although this is not a straight forward question, there is plenty of enlightening research on this subject. 

Read More
Thyroid Support Complex - Daily Thyroid Nutrition
Thyroid Support Complex - Daily Thyroid Nutrition

by Dr. Jason Barker

Pure Encapsulations Thyroid Support Complex is a comprehensive formula containing vitamins, minerals and herbal extracts to help support healthy thyroid cell metabolism and thyroid hormone function. This formula is useful for anyone dealing with thyroid issues; it provides all the nutrients to help keep the thyroid gland functioning normally.

Read More