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Hi,
Carb Loading 2.0: The Science of the 48-Hour Approach
Remember the classic pasta dinner before race day? Well, the science of carb loading has evolved. Research now shows that starting your carb loading 48 hours before your event works significantly better than just loading up the night before.
Here's what's happening in your body when you carb load properly:
- Your muscles can store about 500g of glycogen (that's your high-octane race fuel)
- Most of us only reach about 70-75% of our storage capacity through normal eating
- When you're working hard, you're burning primarily glycogen, not fat
- A fully topped-off tank can power you for 60-90 minutes at race pace
When you're riding or running at moderate intensity, you're using a mix of fuel sources – about 40% fat and 60% carbohydrates. But once you push into race pace? Your body switches to burning almost exclusively glycogen. This is why having full glycogen stores is so critical for performance.
So what's wrong with the traditional pasta dinner? While it does increase your carb intake, it's not the most efficient approach. Your body can only process so many carbs at once, and a single large meal often leads to bloating and poor sleep – not ideal before an important event.
Liquid carb solutions offer some clear advantages:
- You get precise amounts of carbs (80-100g per serving)
- They're easier on your digestive system than heavy meals
- Many use multiple types of carbs for better absorption
- You can follow a consistent, timed protocol
Try this science-backed approach:
- Drink one serving (80-100g carbs) 48 hours before your event
- Have another serving 24 hours pre-event
- Eat a normal dinner the night before (nothing excessive)
- Go with slow-release carbs like oatmeal on event morning
Important note: Don't try consuming high-carb drinks right before your event. The combination of pre-event nerves and concentrated carbs can cause stomach issues and even trigger low blood sugar during your event.
Top products that deliver the right carb profile:
- SiS Beta Fuel (80g of fast-absorbing carbs)
- First Endurance High-Carb Drink Mix (60g of carbs with top performance ingredients like cyclic cluster dextrin carbs which percent GI distress even at high concentrations).
- Precision Fuel & Hydration you can titrate up from 30-120g of carbs depending on the demands of your workout
- Carbs Fuel Drink Mix The 1,000g Carb Resealable Bag comes with a 25g scooper that lets you customize your carb intake (75g standard serving with 3 scoops, or reduced 50g/25g options)
I would try and test high-carb mixes before a higher intensity training (think 90 minutes+ ) to see whats works best for you.
Remember: FREE SHIPPING for the month of May!
-Matt
Founder of
The Feed.
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