How to Taper Off Carb Loading After an Athletic Event

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Read expert tips for eating before an event, counting calories, & more
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Endurance athletes are always on the hunt for hacks to increase their energy so they can exercise longer. Carb loading – which is when you eat more carbs than normal before an athletic event – is one of the most popular (and effective) of these hacks. But tapering off carb loading safely is just as important as building up to it. If you're not sure how to do that, this article will explain how to come off carb loading in a healthy way, with expert tips from professional trainers and nutritionists, so you feel stable and energized instead of drained and shaky.

How do you taper carb loading?

Eat 1-1.5 g of carbs per kg (2.2-3.3 g per lb) of body weight 30 minutes after the end of the event. Afterward, consume the same number of carbs every 2 hours for the next 4-6 hours. Remember to eat carbs as part of a balanced meal. A balanced meal for athletes contains 60% carbs, 20% protein, and 20% healthy fats.

Section 1 of 7:

How to Come Off Carb Loading

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  1. To restore the glycogen (i.e., the stored energy) in your muscles and liver after the athletic event, consume 1-1.5 g of carbs per kg (2.2-3.3 g per lb) of your body weight 30 minutes after the event ends. Then eat the same amount of carbs again every 2 hours for 4-6 hours. [1]
    • For example, if you weigh 68 kg (150 lb), you should eat 68-102 g of carbohydrates. That's roughly as much as you'd get if you calculated the carbs from 2-4 bananas.
  2. A balanced meal for an athlete contains 60% carbohydrates, 20% protein, and 20% healthy fats. [2] While you want to avoid consuming too many healthy fats and fiber during carb loading, it's important to reincorporate them back into your diet when the athletic event is over.
    • Male athletes typically need 2400-3000 calories per day, while female athletes require 2200-2700 calories daily. Keep that in mind as you're planning your meals and snacks. [3]
    • When choosing carbs, try to include low-fiber fruits, refined grains, and low-fat dairy. These have small amounts of fiber, so they won't slow down your digestive system. [4]
    • For protein, opt for lean meats and eggs.
    • Not all fats are good for us! Instead of cooking with oils that cause inflammation in high amounts, like corn or canola oil, try using avocado oil, olive oil, and coconut oil. [5]
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  3. On a regular day, a normal person eats 6-10 g of carbs per kg (13.2-22 g per lb) of body weight, depending on their health and how active they are. [6] During carb loading, athletes typically increase their carbs to 8-12 g per kg (17.6-26.4 g per lb) of body weight. [7] After the initial 4-6 hours after the athletic event, make sure you're decreasing your carb intake back to your regular limit.
  4. Weigh yourself immediately before the event and again immediately afterward. Take note of how many ounces or pounds you lost, then drink 16 oz (2 cups) of water or an electrolyte-filled beverage for every pound. This will help you restore any hydration you lost while you were exercising and sweating. [8]
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Section 2 of 7:

What is carb loading?

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  1. When you eat carbohydrates, your body converts them into glycogen, which stores energy in your muscles and liver. [9] Athletes consume more carbs than normal people because they burn through their glycogen stores more quickly. The idea behind carb loading is if an athlete eats even more carbs right before a long-distance event, like a marathon, they'll build up more glycogen – and more energy – to help them make it to the finish line.
Section 3 of 7:

Does carb loading work?

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  1. This makes increasing carb intake more helpful for athletes participating in long-distance running, swimming, cycling, and triathlons . It's not as useful when lifting weights or doing other exercises in short bursts. [10]
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Section 4 of 7:

How to Carb Load Before an Event

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  1. Some athletes start eating more carbs 3-7 days before their event, but the sweet spot is 36-48 hours prior. This time frame gives your body plenty of time to convert the carbs you're consuming into glycogen and beef up your energy stores. [11]
    • Starting your carbo load up to a week in advance can help you get used to eating more food than normal.
  2. Increase your carb intake from 6-10 g of carbs per kg (13.2-22 g per lb) of body weight to 8-12 g per kg (17.6-26.4 g per lb) of body weight while you're carb loading. At the same time, avoid consuming a lot of fatty foods and fiber. Too much fat will make you feel too full to eat more carbs and won't increase your muscles' energy stores. Meanwhile, large amounts of fiber may make you feel heavy and uncomfortable during your event. [12]
    • Eat simple carbohydrates. Complex carbs (i.e., whole grain bread, pasta, rice, and potatoes) digest more slowly and may cause digestive discomfort. Simple carbs, like fruits and dairy products, digest quickly and convert to energy faster.
    • Remember to eat protein! While you should avoid eating more protein than normal so you leave enough room for extra carbs, protein is still important to your overall health. Not only does it help balance out the effects of the carbs, but it can also help your muscles repair themselves and recover when your event is over.
    • Avoid experimenting with new foods. Instead, eat foods you know settle well in your stomach.
    • Certified personal trainer and nutritionist Pete Cerqua recommends not cutting out sweets completely if you're still used to having them. Avoid "wiping out an entire food group" or, Cerqua says, "you're just gonna cave in and fail."
  3. Having a meal 3-4 hours before the event will give your body enough time to digest it so you don't feel full when you start exercising. Balance it out with 50% carbohydrates, 25% lean protein, and 25% fruits and vegetables. If you don't feel like eating, make a smoothie instead (and boost your hydration at the same time!). [13]
    EXPERT TIP

    Francisco Gomez

    Fitness Coach
    Francisco Gomez is the Head Coach at the FIT Potato Gym, a training gym established in 2001 in the San Francisco Bay Area. Francisco is a former competitive runner who helps endurance athletes train for major marathons like the Boston Marathon. Francisco specializes in Injury Rehab, Flexibility, Marathon Training, and Senior Fitness. He has a B.S. in Nutrition and Exercise Physiology & Running.
    Francisco Gomez
    Fitness Coach

    Don't show up to your athletic event hungry! Feeling satiated is especially important if you're still new to endurance exercises. Newbies run out of breath faster when they're just getting started, and being hungry will only make it worse and harder for you to finish.

  4. If you're able to take breaks or slow down during your event, focus on drinking plenty of fluid to stay hydrated. Make eating snacks your second priority after hydrating. Go for easy-to-digest snacks like applesauce or complex carbs like granola bars. [14]
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Section 5 of 7:

Common Mistakes to Avoid During a Carb Load

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  1. Research shows carb loading doesn't increase your endurance unless you exercise longer than 90 minutes. So even if you're running or swimming for 30 or even 60 minutes, there's no point in carb loading beforehand.
  2. Fiber and fat are extremely healthy for athletes (and people in general) to eat. However, you'll want to keep them to a minimum during carb loading. If you're bloating or find yourself too full to consume more carbs (even after reducing your protein intake), you may have overdone it on healthy fats and fiber-rich foods.
  3. Eating new foods and drinking new beverages is tons of fun – but not during carb loading! The last thing you want to do during this period is disrupt your digestion, and that's easily done when you try things your body isn't familiar with. Save the new restaurant or the new menu item for after the athletic event when you're ready to celebrate your hard work.
  4. When carb loading, you almost can't have too many carbs! Remember the goal: increasing your glycogen so you have more energy. If you're concerned about eating too many calories, talk to a doctor or a licensed dietician and form an eating plan adapted to your body type and weight.
    • Personal trainer Katie Prendergast, who specializes in training athletes, suggests downloading a food journal app like MyFitnessPal or something similar to keep track of your carbs and other macronutrients. Simply input the amount of each food you're eating in a meal, and the app "automatically calculates how many grams of protein, carbs, and fats" are in it. This makes counting calories way easier!
  5. Intense training during carb loading isn't a great idea. Why? Because it depletes your glycogen before the big event! In fact, it's recommended to decrease the amount of time you exercise in the week leading up to the event. The day before, avoid exercising at all except for a bit of light stretching (only if you want to).
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Section 6 of 7:

Best Foods for Carb Loading

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  1. That may sound hard to do when you're carb loading, but there are plenty of healthy carbs to choose from! Remember to incorporate protein in your diet to help with muscle repair and restoration, and consume healthy fats and fiber in moderation. [15] See our food guide below for ideas on what to eat while you carb load.
    • Carbohydrates : White bread, pastas, and cereals; low-fiber fruits (ripe apricots, bananas, melons, peaches, and plums); and low-fat dairy (milk, cottage cheese, and yogurt)
    • Protein : Lean beef, chicken, or fish and eggs
    • Healthy Fats : Avocado, olive, or coconut oil (low amounts only!)
Section 7 of 7:

Frequently Asked Questions (FAQs)

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  1. 1
    Will you feel bloated from carb loading? Carb loading shouldn't make you feel bloated as long as you keep your fiber and fat intake low. Eating a lot of fat and fiber will make you feel full and could even cause your stomach to hurt. You might also get constipated, which could prevent you from performing your best.
  2. 2
    How many carbs should you eat when carb loading? You should eat 8-12 g of carbs per kg (17.6-26.4 g per lb) of body weight daily. For example, if you weigh 80 kg (176 lb), you need to consume 640-960 g of carbs per day. [16]
  3. 3
    Why do runners carb load? Runners carb load to increase the energy stored in their muscles so they can run marathons longer than 90 minutes. After 90 minutes, they experience a 20% delay in fatigue, which helps them keep going and achieve their long-distance goals. [17]
  4. 4
    What is carb loading for weight loss? Carb loading isn't an effective way to lose weight . People who want to shed pounds should eat fewer calories, not more, according to personal trainer and nutrition expert Ross Dempsey. Plus, when you taper off carb loading, you simply go down to your normal daily intake; you don't remove carbs from your diet completely.
  5. 5
    What is carb loading for muscle gain? Some people believe carb loading while weight training will help them increase their muscle size. But studies have shown that this practice has no impact on muscle gain for weight lifters. [18]
  6. 6
    Is it better to carb load in the morning or evening? It depends on what time your event takes place. Consume your last meal before the event 3-4 hours prior, even if that means getting up at midnight or 2 AM. For all other meals, the important thing is to wait at least 3 hours after a meal to go to bed so you won't experience discomfort when you're trying to sleep. [19]
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      References

      1. ↑ https://bjsm.bmj.com/content/45/2/e2.17
      2. ↑ https://www.hopkinsmedicine.org/health/wellness-and-prevention/nutrition-and-fitness/nutrition-for-athletes-what-to-eat-before-a-competition
      3. ↑ https://www.uwhealth.org/news/eating-for-peak-athletic-performance
      4. ↑ https://www.mountelizabeth.com.sg/health-plus/article/carb-load-for-sports
      5. ↑ https://pubmed.ncbi.nlm.nih.gov/22570770/
      6. ↑ https://bjsm.bmj.com/content/45/2/e2.17
      7. ↑ https://www.mountelizabeth.com.sg/health-plus/article/carb-load-for-sports
      8. ↑ https://www.uwhealth.org/news/eating-for-peak-athletic-performance
      9. ↑ https://my.clevelandclinic.org/health/articles/23509-glycogen
      1. ↑ https://pubmed.ncbi.nlm.nih.gov/9291549/
      2. ↑ https://www.mountelizabeth.com.sg/health-plus/article/carb-load-for-sports
      3. ↑ https://www.mountelizabeth.com.sg/health-plus/article/carb-load-for-sports
      4. ↑ https://www.hopkinsmedicine.org/health/wellness-and-prevention/nutrition-and-fitness/nutrition-for-athletes-what-to-eat-before-a-competition
      5. ↑ https://www.hopkinsmedicine.org/health/wellness-and-prevention/nutrition-and-fitness/nutrition-for-athletes-what-to-eat-before-a-competition
      6. ↑ https://www.mountelizabeth.com.sg/health-plus/article/carb-load-for-sports
      7. ↑ https://www.mountelizabeth.com.sg/health-plus/article/carb-load-for-sports
      8. ↑ https://pubmed.ncbi.nlm.nih.gov/9291549/
      9. ↑ https://pubmed.ncbi.nlm.nih.gov/1299502/
      10. ↑ https://share.upmc.com/2015/11/is-it-bad-to-sleep-after-a-meal/

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