When to carb-load before a tournament?

December 15, 2025 •

3 min read

For events lasting longer than 90 minutes, proper carbohydrate loading can boost endurance performance by 2-3%. A strategic approach to knowing when to carb-load before a tournament is critical for maximizing your energy reserves and outperforming the competition without suffering from fatigue.

Quick Summary

This guide outlines the optimal timing and practical steps for athletes to carb-load effectively before a tournament. It covers strategic nutritional intake, appropriate food choices, and hydration to maximize glycogen stores for enhanced endurance and performance.

Key Points

Timing is key: Begin carb-loading 2-3 days before an endurance tournament, alongside a reduced training taper.
Carb amount: Aim for 8–12 grams of carbohydrates per kilogram of body weight per day during the loading period.
Smart food choices: Prioritize low-fiber, easily digestible carbs like white rice, pasta, and potatoes, especially in the final 24 hours.
Stay hydrated: Increase your fluid intake as you increase carb consumption, as glycogen stores water.
Avoid GI issues: Limit high-fiber and high-fat foods in the final days before the event to prevent stomach discomfort.
Not for all sports: Carb-loading is most beneficial for endurance events over 90 minutes and may not be necessary for shorter or power-based competitions.
Practice makes perfect: Test your carb-loading strategy during training runs or long sessions to determine what works best for your body.

Understanding the Science of Carb-Loading

Carbohydrate loading is a nutritional strategy used by athletes to maximize glycogen stores in the liver and muscles. Glycogen is the primary fuel for moderate to high-intensity exercise. For events over 90 minutes, like marathons or multi-match tournaments, glycogen depletion can cause fatigue and reduced performance. Carb-loading helps replenish these stores, providing energy reserves to delay fatigue and improve endurance.

The Optimal Timeline for Carb-Loading

A modern approach to carb-loading focuses on a 1- to 3-day strategy combined with reduced training intensity (tapering), rather than just a large meal the night before.

2 to 3 Days Before the Tournament

Increase carbohydrate intake to 8–12 grams per kilogram of body weight daily. Training volume should decrease. Choose familiar, low-fiber, high-carb foods.

The Day Before the Tournament

Consume your largest carb meal at midday to aid digestion before competition morning. The evening meal should be smaller, carbohydrate-rich, but low in fiber, fat, and protein for easy overnight digestion.

Tournament Morning (2–4 hours before)

Eat a pre-competition meal 2 to 4 hours prior, focusing on easily digestible carbs (around 100-150g), low in fat and fiber. Examples include plain bagels with honey or oatmeal. Hydrate with water or sports drinks.

30–60 Minutes Before the Tournament

A small, easily digestible snack like fruit snacks or a sports gel can provide a quick energy boost before starting.

Carb-Loading for Different Sports

The need for carb-loading varies by sport:

Endurance Sports (Marathon, Triathlon): Essential for events over 90 minutes to maximize glycogen and delay fatigue.
Team Sports (Soccer, Hockey): Can help provide energy for repeated high-intensity efforts over a game's duration.
Strength/Power Sports (Weightlifting): Generally not needed for events under 90 minutes. Regular diet and a pre-event meal are usually sufficient. Extra water weight might be a disadvantage.

The Carb-Loading Comparison Table

Making the right food choices in the days before a tournament is key. This table compares food types based on their suitability for carb-loading.


Food Type	Recommended During Carb-Load	Rationale
Simple Carbs (White rice, pasta, bagels, fruit juice)	✅ Yes	Low fiber, easy digestion, rapid glycogen replenishment.
Complex Carbs (Oats, brown rice, whole wheat bread)	⚠️ Limit	Higher in fiber, may cause digestive issues in large amounts. Moderate use is acceptable for earlier meals.
Lean Proteins (Grilled chicken, fish)	⚠️ Moderate	Important for muscles but should not replace necessary carb intake during loading.
High-Fiber Foods (Beans, broccoli, whole grains)	❌ Avoid	Can lead to discomfort and bloating on event day.
High-Fat Foods (Fried foods, creamy sauces)	❌ Avoid	Slows digestion and limits space for carb-dense foods.
Liquid Carbs (Sports drinks, fruit juice, honey)	✅ Yes	Easily digestible way to consume high carb amounts without excessive fullness.

Common Carb-Loading Mistakes to Avoid

Insufficient carb intake: Failing to meet high carb targets is a common error. Liquid carbs and spreading meals help.
Poor hydration: Increased carb intake requires more fluids. Aim for 3+ liters daily during loading.
Heavy pre-tournament dinner: A large meal the night before can cause indigestion and disrupt sleep. Eat your largest meal at lunch.
Trying new foods: Stick to familiar foods to avoid GI issues.
Fearing temporary weight gain: Normal weight gain is due to water stored with glycogen, indicating the process is working.
Not practicing the plan: Test your carb-loading strategy during training to see what works best.

Conclusion

Knowing when to carb-load before a tournament is vital. For events over 90 minutes, start 2-3 days prior with increased carbs and tapered training. Focus on easily digestible carbs, hydrate well, and avoid excess fiber and fat. Practicing your plan ensures you're optimally fueled for peak performance.

For more expert sports nutrition advice, consult the resources at High5 [https://highfive.co.uk/blogs/guides/how-to-carb-load].

Frequently Asked Questions

You should start carb-loading 1 to 3 days before an endurance tournament, with a 2-3 day period being a common and effective strategy. This is typically done alongside a tapering phase where you reduce your training intensity.

Focus on high-carbohydrate, low-fiber foods that are easy to digest. Good options include white rice, plain pasta, potatoes without skin, white bread, bagels, and fruit juices. During the loading phase, reduce your intake of fats and protein to make more room for carbs.

Carb-loading is most beneficial for endurance events lasting over 90 minutes. For shorter tournaments (e.g., a 5K race), your body's regular glycogen stores should be sufficient, and intensive carb-loading is not necessary and may even be detrimental due to potential water weight gain.

While a pasta dinner is a classic pre-race meal, it's a mistake to eat an excessively large meal the night before. This can lead to indigestion and poor sleep. It's better to have your largest carb-focused meal at lunch the day before and a smaller, easily digestible dinner.

Bloating can occur if you consume too much fiber or try unfamiliar foods. To prevent this, stick to low-fiber, familiar carbs and spread your intake over multiple smaller meals throughout the day. Ensure you are drinking plenty of fluids to help with digestion.

You don't need to eliminate protein and fat entirely, as they are still important for health. However, you should reduce your portions to prioritize carbohydrates and avoid feeling overly full. Opt for lean protein sources in moderate amounts.

Yes, temporary weight gain is normal and expected during a proper carb-load. This is due to the extra water your body stores along with glycogen. This extra weight is beneficial for hydration and energy and will be used during the tournament.