How to carb load the day before a game?

October 29, 2025 •

4 min read

According to sports dietitians, effective carbohydrate loading can improve endurance performance by 2-3% in events lasting over 90 minutes. Mastering how to carb load the day before a game can be the strategic edge that helps you avoid fatigue and sustain peak performance.

Quick Summary

An effective carb-loading strategy involves significantly increasing carbohydrate intake while tapering exercise volume in the 24-48 hours leading up to an event. This process focuses on specific food choices and timing to maximize muscle glycogen stores, ensuring sustained energy for peak athletic performance.

Key Points

Start 24-48 Hours Out: Begin increasing your carb intake and tapering exercise volume 1-3 days before the event.
Emphasize Low-Fiber Carbs: Choose easy-to-digest, high-glycemic index foods like white rice, white pasta, and white bread to prevent gastrointestinal issues.
Reduce Fat and Protein: Decrease your intake of high-fat and high-protein foods to leave more room for carbohydrates and avoid feeling overly full.
Hydrate Adequately: Drink plenty of water throughout the day, as each gram of stored glycogen is paired with several grams of water, and proper hydration is crucial for optimal fueling.
Test During Training: Never try a new carb-loading strategy on the day before a game; practice your plan during training sessions to ensure it works for your body.
Eat Small, Frequent Meals: Instead of one large meal, spread your carb intake across 5-6 smaller meals and snacks to avoid discomfort and bloating.

Understanding the Science of Carb Loading

Carbohydrate loading, or 'carb loading,' is a nutritional strategy designed to maximize the storage of glycogen in your muscles and liver before an endurance or high-intensity event. Glycogen is the body's primary fuel source for intense and prolonged exercise. When your glycogen stores become depleted—a state often called 'hitting the wall'—fatigue sets in and performance suffers. While your body typically stores enough glycogen for about 90 minutes of continuous activity, a successful carb-loading plan can super-saturate these energy reserves, providing you with a deeper tank to draw from during your competition. The modern approach to carb loading, unlike older methods, no longer requires a glycogen depletion phase and instead focuses on simply increasing carb intake for 1-3 days prior to the event, alongside reduced training.

Your Strategy for the Day Before the Game

The 24-48 hour period before your game is crucial for fueling your body effectively. While the process starts earlier, the day immediately before is about refinement. It’s also important to have already tapered your training volume and intensity so your body can dedicate its energy to storing glycogen rather than burning it.

Prioritize Low-Fiber, High-GI Carbs

Not all carbohydrates are created equal when you are carb loading. Your focus should be on low-fiber, high-glycemic index (GI) foods. High-GI carbs are broken down and absorbed more quickly, efficiently replenishing your glycogen stores. Just as importantly, limiting high-fiber foods will help you avoid gastrointestinal distress, bloating, or cramps during your game.

Examples of excellent low-fiber carb sources include:

White pasta with a simple, tomato-based sauce (avoid creamy, high-fat sauces).
White rice.
White bread, bagels, or English muffins with honey or jam.
Potatoes (mashed or baked, without skin).
Fruit juices, sports drinks, and honey.
Low-fat dairy products like yogurt or chocolate milk.

Reduce Fat and Protein Intake

While protein and fat are essential for a balanced diet, you should reduce their intake slightly during your carb-loading day to maximize your carbohydrate consumption. Both macronutrients are more satiating and can make you feel full faster, preventing you from reaching your carb goals. Choose lean protein sources like grilled chicken or white fish and avoid high-fat options or excessive dairy.

Stay Hydrated

As you increase your carbohydrate intake, your body will store more water. For every gram of glycogen stored, your body stores approximately three grams of water. This makes adequate hydration essential for a successful carb load. Keep a water bottle with you and sip throughout the day. Your goal is to keep your urine a pale yellow color. Consider adding sports drinks to supplement both carbs and electrolytes, especially if you have a hard time consuming enough solid food.

Practice in Training

Do not try a new carb-loading strategy for the first time before a major competition. Always test your plan during training to see how your body responds to the specific foods, timings, and quantities. This helps you avoid any unexpected stomach issues on game day.

A Sample Carb Loading Day Menu

Here is a sample menu for the day before a game, based on a 70kg (154 lb) athlete aiming for around 500-700g of carbohydrates:

Breakfast: Large bowl of oatmeal with a banana and a drizzle of honey, plus a glass of orange juice.
Mid-Morning Snack: Two bagels with jam or honey.
Lunch: Large bowl of plain white pasta with a simple tomato sauce and a small portion of grilled chicken or fish.
Afternoon Snack: Pretzels and a sports drink.
Dinner: Two cups of white rice with a lean protein source (e.g., grilled chicken breast). A side of roasted sweet potato without the skin.
Evening Snack: Bowl of low-fat yogurt with dried fruit or a glass of chocolate milk.

What to Avoid the Day Before a Game

To prevent digestive upset, certain foods should be avoided or significantly limited:

High-Fiber Vegetables: Steer clear of raw broccoli, beans, and lentils, which can cause bloating and gas.
Excessive Fatty Foods: Rich, creamy sauces, high-fat meats, and fried foods are slow to digest and displace carb-rich options.
Spicy Foods: Anything too spicy can irritate the stomach.
New Foods: Stick to foods you've tested and know your body tolerates well.

Comparison of High-Fiber vs. Low-Fiber Carbs for Carb Loading


Food Type	High-Fiber Examples (Limit)	Low-Fiber Examples (Emphasize)	Carb Loading Status
Grains	Whole-grain bread, brown rice, whole-wheat pasta	White bread, bagels, white rice, white pasta	Emphasize low-fiber options as game day approaches to minimize GI issues.
Starchy Veg	Potatoes with skin, beans, lentils	Mashed potatoes (no skin), white potatoes	Low-fiber starchy vegetables are ideal for easy digestion and carb intake.
Fruit	High-fiber fruits like apples with skin, blackberries	Bananas, fruit juice, applesauce, canned fruit	Bananas are a classic, easy-to-digest choice; fruit juice provides quick carbs.
Dairy	Full-fat cheese, high-fiber yogurts	Low-fat milk, low-fat yogurt, low-fat cottage cheese	Low-fat dairy allows for easy carbohydrate intake without excess fat.
Snacks	High-fiber granola bars, nuts, seeds	Pretzels, rice cakes, crackers, sports bars	These offer simple carbs without the fiber load.

Conclusion

A strategic approach to carb loading the day before a game is critical for maximizing performance. By focusing on low-fiber, high-GI carbohydrates, reducing fat and protein, staying well-hydrated, and relying on tested foods, you can ensure your glycogen stores are topped off and ready for competition. Remember that this specific fueling strategy is not for daily nutrition but is a targeted intervention to get an edge in endurance or high-intensity events. Combined with proper rest and tapering, a smart carb-loading plan helps you take the field feeling strong, confident, and fueled for victory. For more expert guidance on sports nutrition, consider consulting resources like the Sports Dietitians Australia website.

Note: This strategy is most effective for prolonged, high-intensity activities lasting 90 minutes or more. For shorter events, a normal, balanced diet is typically sufficient.

Frequently Asked Questions

Carb loading is most beneficial for endurance and high-intensity intermittent sports, such as soccer, long-distance running, or triathlons, that last 90 minutes or longer and significantly deplete glycogen stores. For shorter events, a normal balanced diet is usually sufficient.

Yes, it is common to experience a temporary weight gain of 1-2kg during carb loading. This is not fat gain but is due to the extra glycogen and associated water stored in your muscles. It is a sign that your loading is on track.

A large, carb-heavy meal the night before is often not the best strategy, as it can cause you to feel heavy and bloated. Instead, spread your increased carb intake across several smaller meals throughout the 24-48 hours leading up to your game for better digestion and storage.

Yes, liquid carbohydrates like sports drinks and fruit juices are an excellent way to boost your carb intake, especially if you struggle to eat large volumes of solid food. They are easily digested and absorbed.

To minimize the risk of GI issues, focus on low-fiber carbohydrates as you get closer to your game. Foods like white bread, white rice, and plain pasta are less likely to cause digestive problems than high-fiber alternatives.

For optimal carb loading, it's recommended to slightly reduce your fat and protein intake to make more room for carbohydrates. These macronutrients are satiating and slow digestion, which can impede your carb-loading goals.

The best way to know is through practicing the strategy during training. Pay attention to your energy levels, how your stomach feels, and your overall performance. If you felt strong and sustained your effort for longer, your strategy was likely effective.

Research suggests there may be some differences in how males and females store glycogen. Some recommendations suggest that females may need to consume slightly less carbohydrates per kilogram of body weight, but adequate carb intake is still crucial for performance.