When to start carb loading for a match? A guide for athletes

October 19, 2025 •

4 min read

Research suggests that effective carbohydrate loading can increase muscle glycogen stores by 30% or more, significantly boosting endurance performance and delaying fatigue in events over 90 minutes. Knowing exactly when to start carb loading for a match is crucial for athletes seeking this competitive edge.

Quick Summary

The modern approach to carb loading involves increasing carbohydrate intake over 1 to 3 days before an endurance event. It is essential to combine this with an exercise taper while focusing on low-fiber, high-glycemic foods and maintaining proper hydration to maximize glycogen storage and prevent gastrointestinal issues.

Key Points

Timing is Key: Start carb loading 1-3 days before an endurance match or event to effectively maximize muscle glycogen stores.
Combine with Tapering: Always pair increased carbohydrate intake with a reduction in training intensity to ensure proper glycogen storage.
Choose Low-Fiber Carbs: Opt for easily digestible, lower-fiber foods like white rice, pasta, and bagels in the final 48 hours to prevent digestive discomfort.
Distribute Your Intake: Spread your carbohydrate consumption across several smaller meals and snacks throughout the day, rather than one large meal, to aid absorption.
Prioritize Hydration: Increase your fluid intake as you increase carbs, since glycogen requires water for storage in the muscles.
Practice Your Plan: Never try a new carb-loading strategy on match day; test it during a long training session to understand your body's response.

Understanding the Science of Carb Loading

Carbohydrate loading is a nutritional strategy used by endurance athletes to maximize the amount of stored energy, known as glycogen, in their muscles and liver. When you consume carbohydrates, your body breaks them down into glucose, which is then stored as glycogen for future use. During prolonged, high-intensity exercise—such as a marathon, long cycling race, or a long tournament with back-to-back games—your body taps into these glycogen reserves for fuel. When these stores become depleted, an athlete experiences severe fatigue, often referred to as "hitting the wall". By maximizing these reserves beforehand, athletes can sustain a higher intensity for a longer duration, thereby delaying the onset of fatigue and improving overall performance.

While the concept has existed for decades, modern approaches have evolved. The classic method, which included a depletion phase of intense exercise and a low-carb diet before loading, has largely been replaced for most athletes. Contemporary sports nutrition shows that a high-carbohydrate intake combined with a training taper is sufficient to achieve optimal glycogen supercompensation.

When to Start Carb Loading for a Match?

The optimal time to begin carb loading is typically 1 to 3 days before an endurance event lasting longer than 90 minutes. The exact duration depends on the individual athlete and the demands of their sport, but a 36- to 48-hour protocol is effective for many. For events that are extremely long, such as an Ironman, some athletes might extend this period slightly longer, but for most team sports like soccer or basketball, the 1 to 3 day window is appropriate.

Crucially, this increase in carbohydrate intake must be paired with a reduction in training load. This process, known as tapering, is what allows the muscles to fully recover and dedicate their energy to storing glycogen rather than expending it. Without a proper taper, the effectiveness of carb loading is significantly diminished, as you would simply burn through the extra carbs instead of storing them.

The 1-3 Day Protocol for Optimal Fueling

Determine Your Needs: Calculate your target daily carbohydrate intake. A general guideline is 8-12 grams of carbohydrates per kilogram of body weight per day. For example, a 70kg athlete would aim for 560-840 grams of carbs daily. Practice this strategy during a long training session before the actual match day to see how your body responds.
Choose the Right Foods: Focus on easily digestible, lower-fiber carbohydrate sources, especially closer to the match. Good options include white rice, white pasta, plain bagels, potatoes (without skin), and low-fiber cereals. Avoid high-fiber vegetables, beans, and high-fat sauces in the final 24-48 hours to prevent gastrointestinal discomfort.
Spread Intake Evenly: Instead of eating one massive meal, distribute your carbohydrate intake across several smaller meals and snacks throughout the day. This prevents bloating and aids absorption. Consuming liquid carbohydrates, such as sports drinks or fruit juice, can also help meet high carb targets without feeling overly stuffed.
Stay Hydrated: Since glycogen binds to water, increasing your fluid intake is essential. Ensure you are drinking plenty of water, and consider electrolyte-rich sports drinks to support hydration and glycogen storage.

Sample Carb Loading Meal Plan (for a 70kg athlete)


Meal	Normal Training Day (Example)	Carb Loading Day (Example - ~700g Carbs)
Breakfast	Oatmeal with berries, small handful of nuts.	Large bowl of oatmeal or low-fiber cereal with a large banana and a generous drizzle of honey.
Mid-Morning Snack	Small apple.	Large bagel with jam, a serving of fruit juice.
Lunch	Chicken salad sandwich on whole wheat bread.	White pasta with a simple tomato sauce and lean protein (e.g., grilled chicken).
Afternoon Snack	Greek yogurt with a few almonds.	Two large rice cakes with honey or fruit snacks, a sports drink.
Dinner	Lean fish with roasted sweet potatoes and broccoli.	Large serving of white rice with lean chicken or tofu, and a side of low-fiber cooked carrots.
Evening Snack	Small piece of fruit.	Large baked potato, plain.

Common Carb Loading Mistakes to Avoid

Overeating Fat and Protein: Don't confuse carb loading with simply eating more food. Excessive fat and protein can fill you up too quickly, displace carbs, and slow digestion, leading to discomfort.
The Big Pasta Dinner: Relying solely on a massive pasta meal the night before is often ineffective. It can cause bloating and fail to top off glycogen stores fully. Spreading out your intake is more effective.
Ignoring Fiber: High-fiber foods can cause digestive distress during a match. Stick to lower-fiber options like white bread, rice, and pasta in the 24-48 hours leading up to the event.
Trying New Foods: Race week is not the time for experimentation. Stick to familiar foods that you know your body tolerates well to avoid unpredictable stomach issues.
Neglecting Hydration: Forgetting to increase fluid intake alongside your carbs can hinder glycogen storage. Remember that proper hydration is fundamental to the entire process.
Forgetting to Practice: Always test your carb-loading strategy during a long training session before a major match. This helps you understand how your body reacts to the increased intake.

Conclusion

For any athlete preparing for a high-intensity, endurance-based match lasting over 90 minutes, a strategic carb-loading protocol can provide a significant performance advantage. The key is to start 1 to 3 days out, gradually increasing your intake of easily digestible carbohydrates while tapering your training volume. By focusing on smart food choices, staying well-hydrated, and avoiding common mistakes like overloading on fat and fiber, you can ensure your body's energy stores are fully optimized. Practice your fueling plan during training to arrive at the match line feeling strong, confident, and perfectly prepared for peak performance.

For more advanced strategies and to tailor a plan to your specific needs, consider consulting with a certified sports dietitian. You can find more information on athletic nutrition through resources like the Academy of Nutrition and Dietetics.

Frequently Asked Questions

The primary goal of carb loading is to maximize the storage of glycogen in your muscles and liver, providing an extra energy reserve for endurance events lasting over 90 minutes.

No, carb loading is generally only necessary for endurance events that last 90 minutes or longer. Your body’s regular glycogen stores are typically sufficient for shorter-duration activities like a 5K race or a standard workout session.

High-fiber foods can cause digestive issues such as bloating, gas, and stomach cramps, which can negatively impact your performance on match day. It is best to stick to low-fiber carb sources in the 24-48 hours before an event.

While some sugary carbs like fruit juice are beneficial, you should limit high-fat foods. Excessive fat can fill you up and slow down digestion, making it harder to consume the necessary amount of carbohydrates. Focus on lower-fat, carb-dense options instead.

You should increase your fluid intake alongside your carbs, as each gram of stored glycogen holds onto several grams of water. Drink plenty of water throughout the day, and consider electrolyte drinks to help maintain proper hydration levels.

It is normal to feel slightly bloated and experience a temporary weight gain of a few pounds during the carb loading phase. This is because your muscles are storing both glycogen and water. Don't worry, this is a sign that your strategy is working effectively.

The classic method involved a glycogen depletion phase with a low-carb diet before loading, which is largely considered unnecessary now. The modern approach simply combines a training taper with a high-carb diet for 1-3 days to achieve maximum glycogen stores.