When it comes to long rides or competitions, proper nutrition plays a crucial role. One of the most effective methods for maximizing energy reserves before a race is carb loading. But what exactly is it?
By Lukas Vogt 3 minutes read time
Published: February 28, 2025 | Updated: August 6, 2025
How does it work, and what mistakes should you avoid? And are there differences between professional cyclists and amateur riders?
Carb loading, also known as carbohydrate loading, is a targeted nutritional strategy designed to maximize glycogen stores in the muscles and liver. Glycogen is the most important energy source for endurance athletes because it is rapidly metabolized during intense exercise. By deliberately increasing carbohydrate intake, performance can be enhanced and fatigue delayed.
Carb loading is especially recommended for events lasting longer than 90 minutes, such as marathon races, long training rides, or multi-day stage races. For shorter or less intense events, a normal carbohydrate-rich diet is sufficient.
Differences between professional cyclists and amateur cyclists:
Professional cyclists: Because they handle higher training volumes and competition distances, carb loading plays an essential role. They use precisely planned nutrition plans, often coordinated with sports scientists and nutritionists.
Recreational cyclists: Carb loading can also be beneficial for ambitious recreational cyclists, especially before long tours or Gran Fondos. However, they don't need to follow the same rigorous planning as professionals.
Successful carb loading begins a few days before the event. Here are the key steps:
Reduced training load – In the last 2-3 days before the race, training should be reduced to avoid unnecessarily depleting glycogen stores.
Increased carbohydrate intake – Approximately 8-12 g of carbohydrates per kilogram of body weight should be consumed per day. This equates to approximately 600-800 g of carbohydrates for a 70 kg rider.
Choose the right carbohydrates – Easily digestible, low-fiber foods such as white rice, pasta, potatoes, bananas, and white bread should be preferred to avoid digestive problems.
Drink enough fluids – Glycogen stores water, which is why adequate hydration is essential.
The last meal – About 3-4 hours before the race, you should eat a last carbohydrate-rich meal, such as oatmeal with honey or white rolls with jam.
Professionals: They frequently test their nutrition strategy during training to optimally prepare for competitions. They also use special carbohydrate drinks or gels to replenish their stores even more specifically.
Recreational cyclists: You should focus on natural and readily available carbohydrate sources without unnecessarily complicating your diet. A healthy diet is crucial to avoid blood sugar fluctuations and stomach problems.
Not only preparation through carb loading is crucial, but also a continuous energy supply during the ride. For exercise lasting more than 90 minutes, approximately 60-90 g of carbohydrates per hour should be consumed to avoid depleting glycogen stores.
Easily digestible carbohydrate sources such as energy gels, bars, bananas, or isotonic drinks are ideal. Professionals often rely on precisely balanced blends of glucose and fructose to maximize absorption.
Recreational cyclists can aim for regular food intake every 20-30 minutes to avoid a drop in performance. Adequate fluid intake is also important, as carbohydrate metabolism requires water, and dehydration can drastically reduce performance.
Starting too early or too late: Ideally, carb loading should begin 2-3 days before the competition, not a week or just a day before.
Choosing the wrong foods: Foods high in fiber or fat can cause digestive problems.
Not drinking enough: Without sufficient fluid, the stored glycogen cannot be used optimally.
Eating too many simple sugars: Soft drinks, cakes or chocolate provide carbohydrates but lead to strong fluctuations in blood sugar.
Carb loading can be an effective method for optimally recharging energy reserves and increasing endurance performance in road cycling. While professional cyclists rely on precise nutritional strategies, recreational cyclists can also benefit from a well-thought-out carbohydrate intake.
However, it's important to implement the strategy correctly to avoid digestive problems or energy slumps. Those who plan their carb loading wisely can start with full reserves and maximize their performance.
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