Preparing for an endurance competition isn't just about physical training; nutritional strategy also plays a crucial role in performance. Two of the most important tactics athletes should consider are carbohydrate loading and tapering.
These strategies, when applied correctly, can make the difference between reaching your full potential or running out of energy in the most critical moments of the competition.
In this article, FANTÉ will guide you through best practices for implementing these strategies, detailing which foods to incorporate into your diet in the days leading up to your workout and how to adjust your training plan to get the most benefits.
Introduction to Carbohydrate Loading and Tapering
What is carbohydrate loading?
Carbohydrate loading is a nutritional strategy used to maximize glycogen stores in the muscles and liver before a competition.
Glycogen is the primary source of energy during intense exercise, and increasing its availability can significantly improve performance, delaying fatigue and maintaining a consistent energy level throughout competition.
What is tapering?
Tapering is a process of gradually reducing training load in the days leading up to a competition. The goal is to allow the body to fully recover from intense training, thus optimizing performance on the day of the event.
During tapering, the athlete maintains training intensity but reduces volume, allowing muscles to repair and glycogen stores to replenish.
Importance of carbohydrates in sports performance
Carbohydrates are the body's most efficient source of energy during high-intensity exercise. Once consumed, they are broken down into glucose, which can be immediately used by the body or stored as glycogen in the muscles and liver.
During competition, the body will draw on these reserves to maintain the intensity of the effort, especially in endurance sports such as cycling or triathlon.
Glycogen storage in muscles and liver
Glycogen stores in the muscles and liver are limited, so it's crucial to maximize these reserves before a competition. The body can store approximately 400–500 grams of glycogen in the muscles and about 100 grams in the liver, equivalent to about 2,000 calories of energy.
By carbohydrate loading , athletes can increase these reserves, ensuring they have enough energy to maintain optimal performance during competition.
Carbohydrate loading strategies
When to start carbohydrate loading?
Carbohydrate loading should begin 3 to 4 days before the competition . During this period, it is recommended that 70-80% of daily caloric intake come from carbohydrates, with the amount gradually increasing.
It is also important to slightly reduce training intensity during these days to allow the muscles to absorb and store as much glycogen as possible.
It's important to remember that the number of days prior to the race will depend on the competition, the intensity, and the duration of the event. Therefore, the carbohydrate loading range will be 1 to 4 days prior to the competition.
Recommended foods for carbohydrate loading
Foods rich in simple carbohydrates
For effective carbohydrate loading , it is advisable to focus on foods rich in simple carbohydrates that provide a high carbohydrate load and very little fiber.
Some examples include:
- White pasta
- White rice
- White breads
- Oat powder
Foods rich in simple carbohydrates are very important the day before
Simple carbohydrates also play a role during loading, especially in the 24 hours before competition , as they are more easily digestible and can help quickly increase glycogen stores. Examples include:
- Fruits (bananas, apples, grapes)
- Fruit juices
- Jams
- Honey
- bagels
- Rice crackers
Example of a carbohydrate loading menu
Day 1:
- Breakfast: Oatmeal with fruit and honey.
- Lunch: White pasta and chicken.
- Dinner: White rice with fish.
Day 2:
- Breakfast: Toast with jam and banana.
- Lunch: Quinoa salad with tuna
- Dinner: Baked potatoes with lean meat.
Tapering strategies to optimize performance
What is tapering and how to implement it?
Tapering is done in the week leading up to a competition. It involves reducing training volume by 40-60% while maintaining intensity. This allows the body to recover energy and repair muscles, improving physical and mental freshness on the day of the event.
Nutritional adjustment during tapering
Energy balance and weight control
During tapering, it's essential to maintain proper caloric balance to avoid weight gain while maximizing glycogen stores. Calorie intake should be adjusted to reflect the training reduction, but without compromising carbohydrate intake.
Maintain hydration
Hydration is key during tapering. It's recommended to increase fluid intake to ensure proper hydration on race day . Consuming hypotonic beverages can be helpful in maintaining electrolyte balance.
Final considerations before the competition
Nutrition the day before the competition
The day before the competition, you should eat light meals rich in carbohydrates and low in fat and fiber to avoid gastrointestinal problems. An example would be:
- Breakfast: Omelette with egg whites and white bread.
- Lunch: Pasta with tomato sauce and chicken breast.
- Dinner: White rice with fish.
Breakfast and pre-competition snacks
Breakfast before the competition should be rich in simple and easily digestible carbohydrates, such as:
- Toast with jam
- Banana
- A glass of fruit juice
Pre-meal snacks can include energy bars or sports gels , which provide a quick source of glucose.
Common mistakes to avoid when loading with carbohydrates and tapering
- Excess fiber: Can cause gastrointestinal discomfort.
- Insufficient carbohydrate intake: Not maximizing glycogen stores.
- Drastic dietary changes: Introducing new foods that the body is not used to digesting.
How FANTÉ can help you optimize your nutrition!
Maximizing glycogen stores by loading with carbohydrates and allowing physical recovery through tapering are essential to optimizing performance in competition.
By following these strategies, athletes can improve their endurance and maintain a high energy level throughout the event.
At FANTÉ , we offer specialized products that can support both the carbohydrate loading phase and the tapering process. With energy gels , hydration drinks , and supplements, FANTÉ provides nutritional solutions designed to maximize performance in endurance sports.
