It can feel…off.
Not just physically—but mentally, too.
You might find yourself thinking:
- This is more than I’m used to
- These foods feel different from what I typically choose
- This doesn’t match what I’ve been told about how to eat
If that’s your experience, you’re not doing anything wrong.
Carb loading often asks you to temporarily eat in a way that feels unfamiliar—and there’s a reason for that.
Want to see what this actually looks like?
Download our guide with real-life carb loading examples.
What Carb Loading Is Actually Trying to Do
At its core, carb loading is about increasing the amount of stored carbohydrate (glycogen) in your muscles before a long event.
Glycogen is your body’s most efficient and accessible form of energy during sustained activity.
You can think of it as:
- A fuel reserve
- Stored in your muscles and liver
- Used to keep you moving when the effort lasts longer than about 90 minutes
The more glycogen available, the longer your body can maintain steady energy output.
Why Eating More Carbohydrates Helps
When you eat carbohydrates, your body:
- Breaks them down into glucose
- Uses some immediately for energy
- Stores the rest as glycogen
During a carb load, you’re intentionally:
- Eating more carbohydrates than usual
- So your body can store more than usual
That extra storage is what supports endurance performance.
8–12 g of Carbohydrate / kg Body Weight per Day
This is the typical range used to maximize glycogen stores in the days leading up to an event.
And this is where things can start to feel counterintuitive.
Why More “Energy-Dense” Foods Can Help
When carbohydrate needs increase this much, it becomes difficult to meet them using foods that are:
- High in fiber
- High in protein
- Very filling
Not because those foods are “bad”—but because they take up more space in your stomach and digest more slowly.
During a carb load, the goal shifts toward:
- Getting enough carbohydrate in
- Without feeling overly full or uncomfortable
This is where more energy-dense, carbohydrate-focused foods can be helpful.
For example:
- Bagels, bread, rice, pasta
- Crackers, pretzels, granola bars
- Juice, smoothies, sports drinks
- Dried fruit
These foods:
- Provide a larger amount of carbohydrate in a smaller volume
- Are often lower in fiber and protein, which can make it easier to keep eating consistently throughout the day
- Can feel more accessible when appetite fluctuates
Not sure how to adjust this for you?
Working with a dietitian can help you create a personalized plan.
Why “Balanced Meals” Might Feel Harder Here
Outside of carb loading, you might be used to building meals that include a mix of:
- Carbohydrates
- Protein
- Fat
- Fiber
That structure can support satiety and overall nourishment in day-to-day life.
But during a carb load, that same structure can:
- Lead to fullness earlier in the meal
- Make it harder to reach carbohydrate targets
- Increase the likelihood of feeling physically uncomfortable
So instead of aiming for balance at every eating moment, the focus becomes:
- Prioritizing carbohydrates
- Allowing other nutrients to take a temporary step back
This is not about removing them entirely—but about adjusting the ratio for a short period of time.
What’s Happening in Your Body (In Simple Terms)
As you increase carbohydrate intake:
- Your muscles begin to store more glycogen than usual
- Each gram of glycogen is stored with water
- Your muscles become more “fuel-loaded” and hydrated
This can sometimes feel like:
- Slight weight increase
- A sense of fullness or heaviness
- Changes in digestion
All of these are expected—and part of the process of preparing your body for sustained effort.
The Mental Side of Carb Loading
For many people—especially those who have experienced disordered eating—this phase can bring up:
- Uncertainty about portion sizes
- Discomfort with food choices
- A pull toward familiar food rules
If that’s happening, it makes sense.
Carb loading asks you to:
- Eat more frequently
- Eat in larger quantities
- Choose foods that may not feel typical
And that can feel vulnerable.
A Gentle Reframe
Carb loading is not about:
- Doing things perfectly
- Following rigid rules
- Changing how you eat long-term
It’s about:
- Supporting your body for a specific demand
- Making temporary adjustments to meet that demand
- Trusting that your body knows what to do with the fuel you provide
Final Thoughts
If carb loading feels counterintuitive, you’re not alone.
It often goes against what people expect nutrition to look like—and that doesn’t make it wrong.
It just means:
- The context is different
- The goal is specific
- And your approach to food is allowed to shift accordingly
If you’re navigating this alongside recovery or a complicated relationship with food, support can help make this process feel more grounded and less overwhelming.
You don’t have to figure it out on your own.
Book an appointment with a dietitian to help you navigate your carb load.
Written By: Annyck Besso, Registered Dietitian and Founder of Fueling for Recovery
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