◼️ Carbohydrate loading is a way to increase the amount of glycogen or carbohydrates stored in our body

One of the most important nutrition strategies for achieving good sports performance is the famous carbohydrate load. It is a way to increase the amount of glycogen or carbohydrates stored in our body and thus improve performance. I will tell you what you should not do, as well as the recommendations so that you can achieve it successfully.

What You Shouldn’t Do.

1. Do it when it’s not necessary. A pasta for a 10-km race is not required. Remember that excess carbohydrates are stored in our body in the form of fat, so you better not add calories that you will not spend.

· Recommendation. Carbohydrate loads are recommended for events and trainings that last more than an hour and a half.


2. Eat everything that’s put in front of you. It is not about eating all the pizzas, cookies and sweets that appear to you, or clogging and ending up filled until the next day. Sometimes we use it as a pretext to eat what we crave, but it may be that this junk food, although it does contain carbohydrates, is also very rich in fat and much more difficult to digest.

· Recommendation. Choose healthy carbohydrates. Some examples: omelette, whole wheat bread, potato, rice, pasta, oatmeal, peanut butter and jelly sandwiches, hotcakes, sweet potato, amaranth. You must increase only a little the amounts you consume throughout the day. For example, if you always eat a single tortilla at breakfast, increase it to three, and that’s the way it would be at each meal time. The pasta or the rice, preferably consume them at the time of the strong food, it does not matter that you lower them to the amounts of protein.


3. Do it one night before the race. If you dine pasta a day before your competition, your body will not give you time to digest it and absorb it, that is, it will not serve as a source of energy and you will probably wake up the next day feeling very tired or heavy.

· Recommendation. Take it out three days before the event. For example, if the marathon is on Sunday, the most important day for the carbohydrate load will be Friday, because it is when you will best take advantage of everything you consume. Saturday tries to make it a bit lighter so that stomach arrives at the competition calmly.


Nutrition is part of the training, practice all your strategies so that the day of your career you already know exactly what you should do. For a more personalized orientation, consult your sports nutritionist.

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