Carb Loading Guide: How to Carb Load for Endurance Performance | FTP Endurance Fuel
Carb Loading Guide: How to Carbo Load for Running, Cycling, and Endurance Events
Carb loading is one of the most effective strategies for improving endurance performance. Proper carbohydrate loading increases glycogen stores in your muscles, allowing you to sustain effort for longer and delay fatigue.
Whether you're preparing for a marathon, triathlon, sportive, or long endurance event, carb loading helps maximise energy availability on race day.
Using products like a Carbohydrate Drink Mix for Endurance Performance and Energy Pastilles for Running and Cycling can help increase carbohydrate intake while reducing digestive stress.
What is carb loading?
Carb loading is the process of increasing carbohydrate intake in the 24–48 hours before an endurance event to maximise glycogen stores.
Glycogen is the body’s primary fuel source during endurance exercise.
Increasing glycogen stores helps:
• Improve endurance performance
• Delay fatigue
• Maintain pace for longer
• Reduce risk of hitting the wall
Athletes who carb load properly can sustain performance significantly longer.
Why carb loading works
Muscles store carbohydrate as glycogen, but storage capacity is limited.
Without carb loading, glycogen stores may only support 90–120 minutes of sustained endurance exercise.
Carb loading increases glycogen stores, allowing athletes to perform longer before fatigue sets in.
Using a Carbohydrate Drink Mix for Endurance Performance allows athletes to increase carbohydrate intake efficiently without excessive food volume.
When to carb load
Carb loading should begin approximately 24–48 hours before your event.
This allows glycogen stores to reach maximum capacity before race day.
Carb loading is most beneficial for events lasting longer than 90 minutes, including:
• Marathon running
• Long cycling events
• Triathlon
• Half Ironman and Ironman
• Endurance races
How many carbs to consume when carb loading
Recommended carbohydrate intake during carb loading:
7–12 grams of carbohydrate per kilogram of body weight per day.
Example:
70kg athlete
490–840 grams of carbohydrate per day
This level of intake can be difficult through food alone.
Using a Carbohydrate Drink Mix for Endurance Performance helps increase carbohydrate intake efficiently.
Best foods and fuelling options for carb loading
Effective carb loading focuses on easily digestible carbohydrate sources.
Common options include:
• Rice
• Pasta
• Potatoes
• Bread
• Fruit
• Oats
Liquid carbohydrate sources like a Carbohydrate Drink Mix for Endurance Performance make it easier to reach carbohydrate targets.
Energy Pastilles for Running and Cycling can also help increase carbohydrate intake throughout the day.
Example carb loading plan
24–48 hours before event:
Increase carbohydrate intake gradually throughout the day.
Include carbohydrate sources in every meal.
Supplement with a Carbohydrate Drink Mix for Endurance Performance between meals.
Avoid excessive fat and fibre intake to reduce digestive stress.
Stay properly hydrated.
Race day fuelling strategy
Carb loading prepares your glycogen stores, but fuelling during the event is still essential.
Recommended strategy:
Consume carbohydrates regularly during the event using Energy Pastilles for Running and Cycling and a Carbohydrate Drink Mix for Endurance Performance.
This helps maintain blood glucose levels and sustain performance.
Common carb loading mistakes
Avoid these common errors:
• Starting carb loading too late
• Not consuming enough carbohydrates
• Eating excessive fibre
• Trying new foods on race week
• Neglecting hydration
Using simple fuelling options like a Carbohydrate Drink Mix for Endurance Performance helps ensure adequate carbohydrate intake.
Benefits of proper carb loading
Effective carb loading improves:
• Endurance performance
• Energy levels
• Ability to maintain pace
• Overall race performance
Proper preparation allows athletes to perform at their full potential.
Why endurance athletes use FTP Endurance Fuel for carb loading
FTP Endurance Fuel products help athletes increase carbohydrate intake easily and effectively.
Key benefits:
• Easy to consume carbohydrate source
• Supports glycogen loading
• Reduces digestive stress
• Supports endurance performance
• Designed for real endurance athletes
Many athletes use a Carbohydrate Drink Mix for Endurance Performance and Energy Pastilles for Running and Cycling as part of their carb loading strategy.
Prepare properly. Perform at your best.
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