Why consume 700g of carbohydrates?
Consuming 700g of carbohydrates per day is a highly specific nutritional strategy primarily used by elite endurance athletes during a carb-loading phase, typically 1 to 3 days before a major event. The primary goal is to supercompensate, or maximize, the body's glycogen stores in the muscles and liver, providing a readily available fuel source for prolonged, high-intensity exercise. Studies have shown that this approach can significantly delay fatigue during endurance events.
For a 70kg athlete, this intake aligns with the recommendation of consuming 8-10g of carbs per kilogram of body weight. The average person, however, does not require and would not benefit from such a high carbohydrate load. This article details strategies for those with a specific athletic requirement for this level of intake.
Strategic food choices for maximizing carb intake
To successfully achieve a 700g carbohydrate target, athletes must prioritize specific food types while minimizing others. Low-fiber, easily digestible carbohydrates are key to prevent feeling overly full or experiencing gastrointestinal issues.
Prioritize simple carbohydrates
- White Rice: A dense, low-fiber carb source that is easily digested. Bodybuilders and athletes often rely on it for its high carb content.
- Pasta: White pasta is an excellent choice for its high carbohydrate density. Opt for tomato-based sauces over creamy, high-fat ones.
- Potatoes and Sweet Potatoes: Versatile, carb-rich options. Baking or boiling them keeps fat content low.
- Breads and Bagels: Choose white bread or bagels over high-fiber whole-wheat options during the loading phase to aid digestion.
- Dried Fruit: Provides a concentrated dose of carbohydrates. Excellent for snacking between meals.
- Bananas: A source of simple carbohydrates and potassium, ideal for quick energy.
- Oats: A great starting point for breakfast, which can be loaded with additional carbs like honey and dried fruit.
Use liquid calories strategically
Drinking carbohydrates can be an effective way to consume a large volume without the bulk of solid food.
- Fruit Juices: A glass of fruit juice with meals and snacks can add significant carbs.
- Sports Drinks: Formulated for easy absorption, sports drinks provide simple sugars and electrolytes. Using them frequently can help reach the daily target.
- Energy Gels and Bars: Highly concentrated carb sources for quick boosts.
Minimize fat, protein, and fiber
During a carb-loading phase, the focus shifts entirely to maximizing glycogen. High-fiber foods, fat, and excess protein should be reduced as they slow digestion and increase bulk, making it difficult to consume enough carbohydrates.
Example 700g carbohydrate meal plan
Here is an example meal plan for a 70kg athlete aiming for 700g of carbs per day, spread across three meals and three snacks.
| Meal | Description | Estimated Carbs | Calories | Notes |
|---|---|---|---|---|
| Breakfast | Large bowl of oatmeal (100g dry oats) with 2 bananas, honey, and 1 cup of raisins, plus 16 oz fruit juice. | ~200g | ~1,000 kcal | A hearty, easily digestible start to the day. |
| Mid-Morning Snack | Two large bagels with jam and a sports drink (24 oz). | ~100g | ~600 kcal | Simple carbs for a quick energy boost without feeling full. |
| Lunch | 2 cups cooked white rice with steamed vegetables (low fiber) and a small portion of lean chicken. | ~150g | ~800 kcal | Keep protein and fiber low to save room for carbs. |
| Mid-Afternoon Snack | Pretzels (100g) and a large glass of fruit juice (16 oz). | ~90g | ~450 kcal | Salty pretzels help replace sodium while providing carbs. |
| Dinner | 2 cups of pasta with tomato-based sauce, plus garlic bread (2 slices) and a sports drink (16 oz). | ~150g | ~850 kcal | A classic carb-loading meal; focus on simple sauce. |
| Evening Snack | Rice pudding (200g) with jam and a hot chocolate (made with low-fat milk). | ~70g | ~400 kcal | A dessert-style snack to top off glycogen stores. |
Fine-tuning your approach
Executing a 700g carb plan is a process of trial and error. It's crucial to practice this diet during training to see how your body reacts before a major event. Some athletes may prefer to front-load their carbs earlier in the day to give their digestive system more time to process, while others may find that smaller, more frequent meals work best.
Another important consideration is hydration. Glycogen is stored with water, so increased carb intake will also mean an increase in water weight. Staying well-hydrated is essential. Incorporating sports drinks is an easy way to manage both carb intake and electrolyte balance. Athletes must also be prepared for a feeling of fullness or 'heaviness,' which is a normal part of the carb-loading process.
Conclusion
Achieving a daily intake of 700g of carbohydrates is a specific, high-volume nutritional strategy for elite endurance athletes in the days leading up to a major competition. It requires careful planning, a focus on easily digestible, low-fiber carbs, and the strategic use of both solid and liquid calorie sources. By practicing this approach during training and prioritizing high-carb foods like rice, pasta, and potatoes while minimizing fat and fiber, athletes can effectively maximize their glycogen stores and improve performance on race day. This regimen is not suitable for the average person and should be undertaken with clear athletic goals in mind.
What to eat when you are carb loading?
When carb loading, you should focus on low-fiber, easily digestible carbohydrates like white rice, white bread, pasta, potatoes, bananas, and dried fruit. Minimizing fat, protein, and high-fiber foods helps to maximize carb intake without causing digestive issues.
What are some examples of foods rich in carbohydrates?
Examples of high-carb foods include rice, pasta, potatoes, bread, bagels, oats, fruit juice, sports drinks, dried fruit, and honey. These are excellent for fueling and replenishing glycogen stores quickly.
Is 700g of carbs a day too much?
For the average person, 700g of carbs is excessive. However, for a 70kg endurance athlete during a specific carb-loading phase (1-3 days before an event), this is a targeted and effective strategy to maximize energy reserves.
How does carb-loading affect my body weight?
During a carb-loading phase, it is common to gain 1-2kg of body weight. This is due to the body storing water alongside the extra glycogen. This temporary weight gain is a normal and expected part of the process.
How long before a race should I start carb-loading?
Experts recommend starting a carb-loading protocol approximately 1 to 3 days before an endurance event. Practicing this strategy during training is essential to find out what works best for your body.
Why is it important to practice carb-loading before a race?
Practicing carb-loading during training runs helps you understand how your body responds to the increased food volume and specific food choices. This minimizes the risk of gastrointestinal issues on race day and allows you to fine-tune your strategy for optimal performance.
Can I just eat huge portions of my normal meals to get enough carbs?
Simply eating larger portions of your regular meals is not the most effective strategy. Focusing on lower-fiber, carb-dense foods is key to preventing bloating and digestive discomfort. Using frequent, smaller meals and incorporating liquid carbs helps manage volume and bulk effectively.
