How many carbs to eat before a bodybuilding show?

December 24, 2025 •

4 min read

Research confirms that manipulating carbohydrate intake can increase muscle glycogen stores and temporarily enhance muscle size and definition. Navigating the final week of contest prep, known as peak week, requires a precise and individualized strategy to achieve a winning physique.

Quick Summary

This guide outlines the precise nutritional strategies for bodybuilding peak week, covering carb depletion, loading phases, and the best low-fiber carbs to maximize muscle glycogen for a fuller, defined physique on stage.

Key Points

Glycogen Supercompensation: Strategic carb manipulation during peak week aims to over-saturate muscles with glycogen for a fuller, denser appearance on stage.
Depletion First: Most peak week protocols start with 3-4 days of low carbohydrate intake to empty muscle glycogen stores before the loading phase.
Carb Loading Targets: Loading typically involves consuming 5-10 grams of carbohydrates per kilogram of body weight for 1-2 days before the show.
Choose Low-Fiber Carbs: Select quickly digestible, low-fiber sources like white rice, potatoes, and rice cakes to minimize bloating and maximize absorption.
Individualized Approach: The optimal carbohydrate strategy varies significantly based on individual metabolism, leanness, and genetics, requiring personalized trial runs.
Strategic Timing: The timing of carb meals, especially post-depletion and pre-stage, is critical for achieving a peaked look.

Understanding the Goal: Glycogen Supercompensation

The primary goal of manipulating carbohydrate intake before a bodybuilding show is to achieve a state of glycogen supercompensation. Glycogen, the stored form of carbohydrates, holds water within the muscle cell. By first depleting muscle glycogen and then strategically overfeeding carbohydrates, the body super-saturates the muscles with glycogen. This process draws extra water into the muscle cells, causing them to swell and appear fuller, rounder, and denser on stage, while reducing subcutaneous water that blurs definition. The precise amount of carbs and timing varies significantly between individuals, requiring a customized approach based on how your body responds.

The Peak Week Protocol

A typical peak week strategy involves a carb depletion phase followed by a carb loading phase, all while manipulating water and sodium intake. Competitors should always experiment with these protocols during practice runs long before a show to understand their body's unique response.

Phase 1: Carb Depletion (3-4 Days Out)

During this initial phase, the goal is to empty the muscle glycogen stores. Carbohydrate intake is drastically reduced, often to 50-100 grams per day, depending on the individual's size and needs. Concurrently, training intensity is decreased, but volume may be used to further deplete glycogen. Protein intake is kept high to prevent muscle breakdown, while fat intake remains low. Low-fiber carbs may also be introduced during this phase to minimize gut distress.

Phase 2: Carb Loading (1-2 Days Out)

Following the depletion phase, carbohydrate intake is dramatically increased. The goal is to flood the glycogen-hungry muscles with carbs. Recommended intake typically falls between 5-10 grams of carbohydrates per kilogram of body weight per day. The exact amount is highly individual. Leaner athletes with faster metabolisms may require higher amounts to fill out properly without blurring definition. At this point, training is minimal or ceases entirely to ensure glycogen is stored, not burned.

Choosing the Right Carbohydrates

For carb loading, selecting the right types of carbohydrates is crucial for achieving the desired effect. The goal is to choose sources that are quickly digestible and low in fiber to prevent bloating and maximize glycogen uptake. Avoid high-fiber and high-fat carbs that can cause digestive issues or slow absorption.

Best Carbs for Loading

White Rice
White Potatoes
Rice Cakes
Instant Oatmeal (non-fibrous varieties)
Plain Saltine Crackers
Sugar-based Candies (like gummy bears or pixie sticks)

Strategic Carb Timing

During peak week, the timing of your carb intake is as important as the amount. Meals should be frequent and consistent. On loading days, consuming smaller, more frequent meals can prevent gut distress and allow for a more stable glycogen uptake. The final meal the night before the show should be moderate in size and easily digestible. In the hours leading up to the stage, small amounts of high-glycemic carbs can help with the final pump and fullness.

Comparing Peak Week Loading Strategies


Strategy	Carb Timing	Risk Level	Best For
Front Loading	Heavier carb days earlier in the week (e.g., Mon/Tue).	Lowest risk, safest for beginners.	Beginners, those with less metabolic flexibility, bikini, and physique competitors.
Back Loading	Heavy carb days closer to the show (e.g., Thurs/Fri).	Higher risk of appearing 'flat' or 'spilling over'.	Very lean, experienced athletes who know their body's response well.
Carb Cycling	Alternating high and low carb days throughout the week.	Moderate risk, requires careful tracking.	Athletes with a fast metabolism, aiming to avoid water retention and maintain leanness.

Individualizing Your Carb Plan

Because every bodybuilder's metabolism, body fat levels, and muscle mass are different, there is no one-size-fits-all carbohydrate strategy. Genetics play a significant role in how visible veins become and how the body handles water retention. A highly experienced athlete at a very low body fat percentage may require a different approach than a beginner. The key is to experiment with different protocols during practice runs of peak week during the prep phase. This allows you to observe how your body responds to carb depletion and loading without the pressure of competition day.

Conclusion

Determining the right number of carbs before a bodybuilding show is a precise art form, not an exact science. It involves a strategic multi-day process of depletion and loading to maximize muscle glycogen stores for a fuller, more defined look. While general guidelines exist, such as targeting 5-10 grams of carbs per kilogram of body weight during loading days, the truly optimal plan is always individualized. Experimentation, careful monitoring of your physique, and working with an experienced coach or sports dietitian are essential steps to nailing your peak week nutrition and stepping on stage in your best condition. For further scientific background on carbohydrate intake and resistance training, review studies available through the National Institutes of Health.

Frequently Asked Questions

Most bodybuilding competitors use a carb loading period of 1 to 2 days immediately preceding the show. This typically follows a brief carb depletion phase to maximize the body's capacity for glycogen storage.

For peak week carb loading, choose quickly digestible, low-fiber sources to prevent bloating. Good options include white rice, white potatoes, rice cakes, and sugar-based candies. Avoid high-fiber items like whole grains and many vegetables.

Historically, carb depletion was considered a prerequisite for achieving glycogen supercompensation. While some modern approaches suggest it is not strictly necessary for endurance athletes, bodybuilders still widely use this strategy to maximize the loading effect for a fuller aesthetic.

Over-consuming carbs can cause you to look 'soft' or 'spill over,' where the extra carbohydrates cause water retention under the skin rather than within the muscles. This blurs your definition and vascularity.

Front loading involves heavier carb intake earlier in the week, tapering down towards the show. Back loading, in contrast, concentrates the high carb intake in the final 1-2 days. Front loading is often considered safer, especially for beginners.

Yes. Bodybuilders often manipulate water and sodium intake alongside carb loading to manage fluid balance. Typically, water intake is increased early in the week and then tapered, while sodium may be managed to reduce subcutaneous water.

Practicing your peak week protocol during prep is vital to see how your individual body reacts to the manipulations. This allows you to fine-tune your carb amounts, timing, and food choices to avoid mishaps like bloating or appearing flat on competition day.