Understanding the 'Sickness' of Carb Loading
Carbohydrate loading is a nutritional strategy employed by endurance athletes to maximize the storage of glycogen in the muscles and liver before a long-duration event, typically those lasting over 90 minutes. While effective for boosting energy reserves, the process is often associated with feelings of bloating, lethargy, and general sickness. These undesirable side effects are not an inevitable part of carb loading but are usually the result of common mistakes. By understanding the causes, athletes can avoid these pitfalls and arrive at the starting line feeling energized and light.
The primary culprits behind feeling sick during a carb load include overeating in a short period, consuming excessive amounts of fat and protein, and choosing high-fiber foods. High-fiber foods, while healthy in a regular diet, can cause significant gastrointestinal distress and bloating when consumed in large volumes over a short period. Similarly, a high intake of fat and protein slows down digestion, leaving you feeling full and sluggish and potentially competing with carbohydrate absorption. The goal is not to simply eat more food, but to strategically replace certain macronutrients with easily digestible carbs.
The Strategic Approach to Comfortable Carb Loading
Timing and Portion Control
The most critical adjustment for avoiding digestive issues is to spread your carbohydrate intake over several days rather than attempting a massive meal the night before. Experts recommend beginning the process 2-3 days before your event. This allows your body to gradually increase its glycogen stores without shocking your digestive system. Additionally, rather than eating three supersized meals, try consuming smaller, more frequent meals and snacks throughout the day. This reduces the volume of food in your stomach at any given time, preventing the feeling of being overly full.
Your last large carbohydrate-heavy meal should ideally be lunch on the day before the race, allowing plenty of time for digestion before sleep. The night-before meal should be smaller, focusing on simple, easy-to-digest carbs. For your race-day breakfast, stick to familiar foods and consume it 2-3 hours before the event to give your body enough time to process the fuel.
Choosing Low-Fiber, Easily Digestible Carbs
Fiber is excellent for long-term health, but during a carb-loading phase, it's the enemy of comfort. High-fiber foods create bulk and can lead to bloating and intestinal distress during a race. The solution is to temporarily swap your usual whole-grain items for their low-fiber, white-flour counterparts. This is one of the rare instances where white bread, white rice, and refined pasta are preferred over their whole-grain versions.
Best food options for low-fiber carb loading:
- White bread, bagels, English muffins
- White rice and refined pasta
- Simple breakfast cereals like Rice Krispies or Corn Flakes
- Low-fiber fruits such as bananas, applesauce, or peeled fruit
- Fruit juice, sports drinks, and sweetened beverages
- Honey, maple syrup, and jam
- Pretzels and saltine crackers
- Low-fat dairy, such as yogurt
Hydration is Non-Negotiable
Proper hydration is a cornerstone of effective carb loading. As noted in the introduction, water is stored along with glycogen. Failing to drink enough fluids can not only hinder glycogen storage but also lead to dehydration during your event. Drink consistently throughout the day, not just during meals. For endurance events, consider adding electrolytes to your fluids, especially in hot conditions, to help your body retain the necessary minerals. A good indicator of proper hydration is light-colored urine.
Avoid Experimentation
Race week is not the time to introduce new foods, sauces, or spices into your diet. Stick to familiar, tested meals that you know your stomach tolerates well. If you are unsure how your body will react to a specific carb-loading strategy, practice it during a long training run at least several weeks before your event. This allows you to fine-tune your approach and prevent any unpleasant surprises on race day.
Low-Fiber vs. High-Fiber Carb Options
| Food Category | Low-Fiber Carb Options (Recommended) | High-Fiber Carb Options (To Limit/Avoid) |
|---|---|---|
| Grains | White rice, refined pasta, white bread, bagels | Brown rice, whole wheat pasta, whole grain bread, oats (in large volume) |
| Vegetables | Peeled potatoes, sweet potatoes, canned pumpkin | Broccoli, cauliflower, raw carrots, beans, lentils |
| Fruits | Ripe bananas, applesauce, fruit juices, peeled apples | Berries, oranges with membranes, dried fruit (in large amounts) |
| Dairy/Protein | Low-fat yogurt, low-fat milk, protein powders | High-fat dairy, large portions of red meat, heavy protein-based sauces |
| Fats | Small amounts of oil, honey, jam | High-fat sauces, fried foods, nuts, seeds |
Putting It All Together: A Sample 2-Day Meal Plan
Here is a sample carb-loading plan for a moderate-weight athlete to help illustrate the strategy. Adjust portions based on your body weight (targeting 7-10g per kg) and individual needs.
Two Days Before Race Day:
- Breakfast: Large bowl of Rice Krispies with low-fat milk, a sliced banana, and a drizzle of honey. Fruit juice.
- Mid-Morning Snack: Two bagels with jam or honey.
- Lunch: Large plate of white pasta with a simple tomato-based sauce and lean grilled chicken or fish.
- Afternoon Snack: Pretzels and a sports drink.
- Dinner: White rice with a simple teriyaki sauce and baked salmon. Applesauce.
- Evening Snack: A cup of low-fat yogurt with a few scoops of honey.
Day Before Race Day:
- Breakfast: French toast with maple syrup and a large glass of fruit juice.
- Mid-Morning Snack: A large banana.
- Lunch (Largest Meal): A large serving of white pasta with a low-fat sauce. Include a serving of peeled potatoes for extra carbs.
- Afternoon Snack: Energy bar or a handful of gummies. Sports drink.
- Dinner (Smaller Meal): Plain white rice with a small piece of baked fish. Minimal seasoning.
- Evening Snack (Optional): Small bowl of sweetened rice pudding or a cup of chocolate milk.
Conclusion
Carb loading should not be a nauseating ordeal. By transitioning from a mindset of 'eating more' to 'eating differently,' athletes can effectively maximize their glycogen stores without the accompanying sickness. The cornerstone of a successful and comfortable carb load is the strategic timing of meals, a thoughtful selection of low-fiber, easily digestible carbohydrates, and meticulous attention to hydration. Remember to practice your fuelling strategy during training runs to identify what works best for your body. The key to peak race-day performance lies not only in your preparation but also in feeling your absolute best on the starting line.
For more information on the optimal carbohydrate requirements for performance, you may refer to publications from organizations such as the National Strength and Conditioning Association (NSCA).
