Carb loading: What, when, and how to fuel a big swim
Carb loading might sound complicated, but it’s actually a simple nutritional strategy to make sure you have enough energy to go the distance – without running out midway through. It’s especially useful before long endurance events that last over 90 minutes, such as marathons, long-distance swims, or cycling races, where your body relies heavily on stored energy. If your event is shorter than 90 minutes or less intense, you probably don’t need to carb load. But for anything long and steady, especially over two hours, it can help you keep going for longer.
What is it?
Carb loading is a way to fill up your body’s energy stores before a big endurance event. Your muscles rely on glycogen, which comes from carbohydrates, for fuel. The more glycogen you have stored, the longer and stronger you’ll be able to perform. Without enough, you’re more likely to feel tired, heavy, or hit what’s often described as “the wall.”