What Type of Athlete Does Not Gain Benefits from Carbohydrate Loading?

January 13, 2026 •

4 min read

Carbohydrate loading is a well-known nutritional strategy, but research shows that it is primarily effective for endurance events lasting 90 minutes or more. For athletes engaged in shorter, high-intensity, or power-based activities, this strategy does not provide significant performance benefits and can even be counterproductive.

Quick Summary

This article explains which athletes, particularly those in short-duration or power-based sports, do not benefit from carbohydrate loading due to their different energy demands. It details why their exercise type relies on energy systems other than large glycogen stores, and outlines potential downsides like digestive issues or weight gain.

Key Points

Short-Duration Athletes: Sprinters, short-distance swimmers, and other athletes in events lasting less than 90 minutes do not benefit from carb-loading because their energy systems do not rely on maximizing glycogen reserves.
Power and Strength Athletes: Weightlifters, powerlifters, and field athletes who focus on explosive, high-intensity efforts gain no significant performance advantage from carb-loading.
Team Sports (Shorter Duration): Athletes in sports like basketball or volleyball, especially in non-tournament settings, do not require carb-loading as their intermittent, high-intensity activity does not deplete glycogen stores to the extent of endurance sports.
Recreational Exercisers: For casual activities and exercise under 90 minutes, a standard balanced diet provides sufficient fuel, making a specialized carb-loading protocol unnecessary and potentially counterproductive.
Potential Negative Effects: Unnecessary carb-loading can lead to unwanted weight gain, digestive discomfort, and feelings of sluggishness, which can hinder performance instead of helping it.
Event Duration is Key: The primary factor determining the usefulness of carb-loading is the duration of the activity; it's designed for endurance events over 90 minutes, not short-burst efforts.

Understanding Carbohydrate Loading and Its Purpose

Carbohydrate loading, also known as 'carb-loading,' is a dietary technique used by endurance athletes to maximize the storage of glycogen in their muscles and liver. Glycogen is the stored form of glucose, which acts as the body's primary energy source during prolonged, moderate- to high-intensity exercise. By increasing glycogen reserves, endurance athletes can delay the onset of fatigue and improve performance in events lasting over 90 minutes, such as marathons, triathlons, and long-distance cycling races. This process typically involves a combination of a high-carbohydrate diet and a reduction in training volume, or 'tapering,' in the days leading up to a competition. However, the effectiveness of this strategy is highly dependent on the type and duration of the athletic activity.

Athletes Who Do Not Need to Carb-Load

For many athletes, particularly those not engaged in long-duration endurance events, carbohydrate loading offers little to no performance advantage. The primary reason is that their specific energy demands do not rely on a large, sustained glycogen reserve. Their muscles either use different energy systems or simply do not deplete glycogen to the point where enhanced reserves make a difference.

Short-Distance Runners and Sprinters

Activities like sprinting, 100m, 200m, or even middle-distance running events (e.g., 800m) are short and explosive. The energy for these activities comes from the phosphocreatine (ATP-PC) system and anaerobic glycolysis, which operate over very short durations. Muscle glycogen stores are typically sufficient for these types of efforts, and the athlete would not exhaust them during the event. Therefore, the extra carbohydrates from carb-loading provide no additional fuel for performance.

Weightlifters and Powerlifters

Strength-based and power-based sports, such as weightlifting, powerlifting, and CrossFit competitions, rely on maximal power output over short bursts. The ATP-PC system is the dominant energy pathway for these explosive movements. While glycogen is used, these athletes do not perform for durations long enough to significantly deplete their normal muscle glycogen stores. Any potential 'benefit' from carb-loading is minimal and outweighed by potential side effects.

Team Sport Athletes (Short Game Duration)

While many team sports like basketball or soccer involve intermittent activity, not all formats or levels warrant carb-loading. A high school basketball player, for example, would likely not need to carb-load. While they may see marginal benefits in longer tournament formats, it's not a critical strategy. Similarly, for sports with frequent substitutions and shorter, high-intensity bursts, a balanced, carbohydrate-rich diet in the days leading up to the game is usually sufficient without a specific loading protocol.

Recreational Athletes

For those who participate in sports for recreation rather than competition, such as weekend joggers or casual hikers, carbohydrate loading is unnecessary. Their activity level and intensity typically do not deplete glycogen stores enough to require a strategic increase in intake. A standard, healthy diet provides plenty of energy for their needs.

Potential Downsides of Unnecessary Carbohydrate Loading

Engaging in a carb-loading strategy when it is not needed can lead to several undesirable side effects that could negatively impact performance and well-being.

Digestive Discomfort

Consuming unusually large quantities of carbohydrates, especially those high in fiber, can cause gastrointestinal distress. This can lead to bloating, gas, stomach cramps, and other digestive issues that are highly distracting during competition.

Unwanted Weight Gain

For every gram of glycogen stored, the body also stores approximately 3 grams of water. This can cause a temporary, but noticeable, increase in body weight (around 1-2 kg or 2-4 lbs). While this is a normal part of the process for endurance athletes, it can make power-based or weight-class athletes feel sluggish, heavy, or potentially miss a weight category.

Blood Sugar Fluctuations

Drastic changes in carbohydrate intake can lead to swings in blood sugar levels, which some individuals may find difficult to manage. Those with pre-existing conditions like insulin resistance or diabetes should be particularly cautious and consult a physician before attempting any carb-loading protocol.

Comparison of Athlete Types and Carbohydrate Loading


Feature	Endurance Athletes (Marathon Runners, Cyclists)	Power/Strength Athletes (Weightlifters, Sprinters)	Recreational Athletes	Team Sport Athletes (Intermittent)
Energy Demand	High, sustained energy over a long period.	Explosive, short bursts of intense energy.	Low to moderate, depending on activity.	Intermittent, repeated bursts of high-intensity energy.
Primary Energy System	Aerobic system relies heavily on glycogen.	Anaerobic systems (ATP-PC, glycolysis).	Aerobic system, can use fat stores.	Mixture of anaerobic and aerobic.
Event Duration	>90 minutes (often much longer)	<90 minutes (often seconds)	<90 minutes, or longer but low intensity.	Varies, but game time is usually limited.
Carb-Loading Benefit	Significant. Maximizes glycogen stores to delay fatigue.	Minimal to none. Normal reserves are sufficient.	Negligible. Unnecessary for performance.	Variable. May offer minor benefit in long tournament formats but not essential.
Key Fueling Strategy	Strategic carb-loading combined with tapering.	Maintain a balanced, consistent diet.	A balanced daily diet is sufficient.	Consistent carbohydrate intake adapted for game frequency.

Conclusion

While carbohydrate loading is a valuable and evidence-based strategy for elite endurance athletes preparing for long-duration events, it is far from a universal panacea for all athletes. Athletes involved in short-burst, high-intensity sports like sprinting or weightlifting, as well as recreational participants, will find no significant performance gain and may even experience negative side effects like weight gain or digestive problems. A one-size-fits-all approach to sports nutrition is ineffective, and proper fueling should always be tailored to the specific energy demands of the sport and the individual athlete. For optimal performance, it is crucial to understand whether your sport genuinely benefits from this dietary strategy or if a consistent, balanced diet is the better approach.

Note: Before making significant changes to your diet, always consult with a qualified sports dietitian or healthcare professional. For more in-depth information, you can explore the recommendations from reputable sports nutrition bodies, such as the National Strength and Conditioning Association (NSCA).

Frequently Asked Questions

No, carb-loading is not beneficial for sprinters. The explosive, short-duration nature of sprinting relies on immediate energy stores (the ATP-PC system and anaerobic glycolysis), which are not enhanced by increased glycogen reserves.

Weightlifters do not need to carb-load because their sport focuses on maximal strength over very short periods. These power-based activities draw energy from different metabolic pathways, and regular glycogen stores are more than enough to fuel their workouts or competition.

Yes, carb-loading can potentially hurt performance for short-duration athletes. The strategy can cause unnecessary water weight gain and digestive issues like bloating, which can make an athlete feel sluggish and uncomfortable during competition.

The key indicator is the duration of the event. Carb-loading is recommended for well-trained athletes competing in continuous, moderate- to high-intensity endurance events that last 90 minutes or longer, where glycogen stores can become depleted.

For most shorter team sports, especially non-tournament games, carb-loading is not a necessary or effective strategy. The intermittent nature of play means glycogen stores are not fully exhausted, and a consistent, balanced diet is a more important focus.

Sprinters focus on maintaining a balanced diet with sufficient carbohydrates for daily training, while marathon runners use a specific carb-loading protocol in the days leading up to their race to maximize their energy stores for the extended duration.

Anyone with pre-existing health conditions, especially diabetes or insulin resistance, should consult a physician before attempting a carb-loading regimen. The large increase in carbohydrate intake could significantly affect their blood sugar levels.