Carbo loading is normally undertaken prior to a major event. It’s a technique that can increase your body’s carbohydrate stores by 30% or more.
Here is an effective and easy method that does not require long periods of non training or a radical change to your diet.
Follow this three-step plan to make sure your fuel tank is full!
- Reduce your mileage 4 to 5 days before your event.
- Two days before your event, increase your carbohydrate intake to 10 grams per kg of body weight. For a 70kg athlete that would be 700 grams each day. If that’s too much, then try to get as close as you can to that amount.
- Most athletes often don’t reach the required intake, as carbohydrate-rich foods are normally bulky. To avoid the bulk, drink 500ml of High5 EnergySource every 2 to 3 hours during the day and snack on 2 or 3 EnergyBars. This will provide around 350g of carbohydrate, your normal diet should provide the rest.
Thanks to High5 Sports Nutrition for this article