When Should You Start Carb Loading for a Game?

December 23, 2025 •

4 min read

According to sports dietitians, an effective carb loading strategy can boost performance in endurance events by 2-3% and increase stamina by 15-25%. Knowing when to start carb loading for a game is crucial for achieving this effect and avoiding the dreaded mid-event 'wall' when your energy plummets.

Quick Summary

The optimal time to begin carb loading for an endurance event over 90 minutes is 1-3 days beforehand. This maximizes muscle glycogen stores by increasing carbohydrate intake while tapering training, but requires focusing on low-fiber, high-carb foods to prevent stomach upset.

Key Points

Timing is 1-3 Days Out: Begin carb loading 1 to 3 days before an event, focusing on high carb intake and a reduced training load to maximize glycogen stores.
Focus on Low-Fiber Carbs: Prioritize easily digestible carbohydrates like white rice, pasta, and bagels in the final 24-48 hours to prevent gastrointestinal issues during competition.
Don't Deplete First: Modern research shows the older method of glycogen depletion followed by loading is unnecessary and can be skipped.
Combine with Tapering: Successful carb loading works in tandem with reduced training volume, as this allows your muscles to store extra glycogen instead of burning it.
Stay Hydrated: Increased carbohydrate stores bind with water, so proper hydration is essential during the loading phase to aid in storage and overall performance.
Practice During Training: Always test your carb loading strategy during long training sessions before the actual event to see how your body reacts to the different foods and quantities.
Expect Minor Weight Gain: A temporary increase of 1-4 pounds is normal due to the extra water stored with glycogen and is a sign of a successful load.

Timing Is Everything: When to Start the Carb Load

For most endurance events, such as a marathon or long-distance cycling race, the carb-loading phase should begin 1 to 3 days before the competition. The exact duration depends on your individual needs and how much you need to increase your carbohydrate consumption. For events over 90 minutes, aiming for 36-48 hours is a proven strategy. For events that are high-intensity but slightly shorter, a 24-hour load may be sufficient. The goal is to fully saturate your muscles and liver with glycogen, the stored form of glucose, which acts as your primary fuel during prolonged exertion.

The Science Behind the Timing

Your body can typically only store enough glycogen for about 90 minutes of high-intensity exercise. Carb loading is the process of super-saturating these glycogen stores, increasing the volume your body can hold by 30-40%. The timing is coordinated with your training taper—the period of reduced exercise volume before a race. This combination allows your muscles to store the extra carbohydrates instead of burning them off during a workout. Starting too early is unnecessary, as excess glycogen will not be retained indefinitely. Starting too late, such as only the night before, may not provide enough time to reach maximum storage capacity and could cause gastrointestinal distress.

Modern vs. Classic Carb Loading Methods

Historically, the classic carb loading protocol involved a 3-4 day depletion phase of low carbohydrates and hard training, followed by 3-4 days of high carbohydrates and low training. However, modern sports nutrition research has shown that this depletion phase is unnecessary and potentially counterproductive. The contemporary approach focuses solely on the loading phase, making it simpler and more effective for most athletes.

A Sample 2-Day Carb Loading Plan

If your event is on Sunday, your carb load would ideally begin Friday morning.

Friday and Saturday (36-48 hours pre-game): Increase carbohydrate intake to 10-12 grams per kilogram of body weight per day while drastically reducing training volume. Focus on easily digestible, lower-fiber carbs like white pasta, rice, potatoes (without skin), white bread, and sports drinks. Reduce your intake of fat and high-fiber foods to prevent bloating and digestive issues.
Sunday (Game Day): Eat a final high-carb, moderate-protein, low-fat meal 2-4 hours before the event. Examples include oatmeal with honey and bananas, or a bagel with jam. During the event, continue to consume carbohydrates via gels, chews, or sports drinks to top off fuel stores.

What to Eat During Your Carb Load

Choosing the right types of carbohydrates is as important as timing. You want dense, easily digestible carbs that won't leave you feeling bloated or heavy.

Good Carb Sources

White pasta and rice
White bread and bagels
Potatoes (peeled) and sweet potatoes
Low-fiber cereals (like cream of rice or cornflakes)
Fruit juices and canned fruits
Bananas
Sports drinks, energy bars, and gels

Foods to Limit or Avoid

High-fiber vegetables: Large quantities of broccoli, beans, and lentils can cause digestive issues.
High-fat foods: Heavy sauces, fried foods, and rich desserts fill you up and slow digestion, taking up valuable space for carbohydrates.
Excess protein: While protein is important for recovery, an overemphasis during the carb load can limit your carb intake.

Comparison of Carb Loading Foods


Food Item	Carbohydrate Content	Digestibility	Best For	Considerations
White Rice	High	Very Easy	All athletes	A versatile, low-fiber staple.
Whole Wheat Pasta	High	Medium	Training days	High fiber content can cause GI issues close to game day.
Bagel (White)	High	Easy	Pre-game breakfast	Simple and fast energy boost.
Oatmeal (Old-fashioned)	High	Medium	Training days	Fiber content can be an issue for some athletes before a race.
Sports Drink	Moderate	Very Easy	Topping off stores	Easily absorbed and provides quick carbs and electrolytes.
Banana	Moderate	Very Easy	Quick snack	Excellent source of low-fiber fruit sugar.

Conclusion: Practice Makes Perfect

Ultimately, understanding when to start carb loading for a game is the first step towards optimizing your performance. The most current and effective strategy involves a 1-3 day period of high carbohydrate intake combined with a training taper, moving away from older, unnecessary depletion methods. Remember to prioritize easily digestible, low-fiber foods and stay well-hydrated. The final takeaway is to never try a new carb-loading strategy on game day. Practice your fueling plan during your long training runs or practice sessions to discover what works best for your body and prevent unwanted surprises. This proactive approach will ensure you step onto the field or starting line with your energy tank completely full and ready to go.

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Frequently Asked Questions

Carb loading is a nutritional strategy used by endurance athletes to increase the storage of glycogen (stored carbohydrates) in the muscles and liver before an event. This provides a larger energy reserve to delay fatigue during prolonged activity.

Carb loading is most beneficial for endurance athletes competing in events lasting longer than 90 minutes, such as marathons, long-distance cycling, or triathlons. It is generally not necessary for shorter-duration, lower-intensity activities.

No, carb loading is not typically necessary for a 5K race, as your body's standard glycogen stores are usually sufficient for shorter events. A balanced, carb-rich breakfast on race morning is usually enough.

The effects of a carb load can last for three to five days, so it's not necessary to do a massive last-minute meal. The key is to start the loading process 1-3 days out to ensure full glycogen saturation.

The night before the game, eat a carbohydrate-heavy meal that is moderate in protein and low in fiber and fat. Avoid overeating and choose familiar foods that won't upset your stomach.

Yes, a temporary weight gain of 1-4 pounds is normal and a good sign that your carb load is working. This is because every gram of stored glycogen binds with an extra three grams of water, which helps with hydration.

The most modern and effective strategy is to start increasing your carbohydrate intake 1-3 days before the event while tapering your training. Focus on easily digestible, low-fiber carbs and spread your intake throughout the day in smaller, more frequent meals.