CARBO LOADING? THE TIME IS NOW!

BY : Steve Born 

The Real Way to Carbo Load

In my opinion, the best—and really the only—way to properly carbo load is to do it gradually.

Think about your training. When you start a new season, you don't immediately jump into very long runs or rides, hill repeats, or hard speed sessions. Instead, you build a solid base and slowly increase the length and intensity of your training. This allows your body to adapt to the workload and become fitter over time.

You also don't wait until the week before an event to start training. The same principle applies to carbo loading.

A better way to describe carbo loading is maximising your muscle glycogen stores.

What Is Muscle Glycogen?

When you begin a workout, race, or event, your body mainly relies on a fuel source called muscle glycogen for the first 60–90 minutes.

Muscle glycogen is a stored form of carbohydrate made up of thousands of glucose units linked together. As your glycogen stores begin to run low, your body starts using a combination of fat reserves and any carbohydrates and protein you consume during exercise.

Your muscle glycogen stores are limited, but they are extremely important. Research has shown that the amount of glycogen stored in your muscles before exercise is one of the biggest factors affecting performance.

In simple terms, if you want your best possible performance, you need to start your event with your glycogen stores fully topped up.

How to Maximise Glycogen Stores

Fortunately, it's very simple.

1. Train Consistently and Sensibly

Follow a structured training programme and build your fitness gradually over time.

2. Refill the Tank After Every Workout

Consume quality carbohydrates and protein as soon as possible after every training session.

That's it.

True carbo loading is not about what you eat during the week before an event. It's not about having a huge pasta meal the night before.

Real carbo loading happens through consistently replacing carbohydrates and protein within the first 30 minutes after every workout, ideally even sooner. This process takes place over weeks and months of training.

Just as fitness is built gradually, muscle glycogen storage is also improved gradually. It cannot be fully achieved in the final week before an event.

How It Works

An enzyme called glycogen synthase helps convert carbohydrates from food into glycogen and stores it in your muscles. Along with insulin, this enzyme also plays an important role in muscle recovery and rebuilding.

To get the greatest benefit, you need to take advantage of the period when glycogen synthase is most active. This occurs immediately after exercise, when your body is most ready to absorb and store carbohydrates.

Replacing carbohydrates as soon as possible after exercise helps maximise glycogen production and storage.

Why Protein Matters Too

Protein is essential for repairing muscle tissue and supporting a healthy immune system.

Research has also shown that combining protein with carbohydrates increases the rate of glycogen storage. One study found that adding protein to a carbohydrate recovery drink increased glycogen storage by around 38% during the first four hours of recovery.

Reference:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3905295/

The saying "strike while the iron is hot" applies perfectly here.

Before you get changed, have a shower, stretch, or relax after training, put some fuel back into your body.

By doing this when glycogen synthase activity is at its highest, you'll recover more effectively and gain an advantage over athletes who skip recovery nutrition or wait too long before eating.

Summary

Training creates physical stress and uses up energy stores. Recovery is when your body adapts to that stress. During recovery, muscles rebuild, glycogen stores increase, and the immune system is supported.

After a tough training session, your body is effectively preparing itself for the next challenge.

By consuming quality nutrition as soon as possible after every workout, you can improve recovery, support future training sessions, and arrive at your event with the highest possible glycogen stores.

A high-quality carbohydrate and protein recovery drink, such as Hammer Nutrition Recoverite with a quality carbohydrate source, can help replenish and maximise muscle glycogen stores. A nutritious meal containing carbohydrates and protein can achieve the same goal.

That, in my opinion, is the true meaning of carbo loading. And the best time to start is now. Your body will thank you for it, and the quality of your training sessions, events, and races will prove it.