Carb-loading is a way for athletes to store extra energy before a big competition, and it involves eating more carbohydrates in the days leading up to an event to fill up muscle glycogen stores. This helps athletes perform at their best without getting tired too quickly. For youth athletes, knowing how to carb-load properly can make a big difference in endurance and recovery, so keep reading to find out more!
What is Carb-Loading?
Carb-loading is a strategy that helps athletes maximize their energy before a big game or race. It involves eating more carbohydrates than usual in the days leading up to an event. For youth athletes, this can mean better endurance, quicker recovery, and stronger performance.
However, carb-loading isn’t just about eating as much pasta as possible the night before a competition — it requires the right balance of foods and timing.
Why Do Carbs Matter For Athletes?
Carbohydrates are the body’s main source of energy, especially during high-intensity sports. When you eat carbs, your body stores them as glycogen in your muscles and liver. During long games, races, or intense practices, your body relies on these glycogen stores for fuel. If they run low, you may feel sluggish, tired, or unable to perform at your best. Proper carb-loading ensures your muscles have enough stored energy to last through an entire event.
When Should You Start Carb-Loading?
Carb-loading should start about two to three days before a big competition. This gives your body enough time to store extra glycogen without making you feel overly full or sluggish. During this time, aim to get about 70% of your daily calories from carbohydrates. The night before the event, a balanced meal with carbs, protein, and healthy fats is better than a huge pasta binge, which can leave you feeling uncomfortable.
Best Carbohydrates For Energy
Not all carbs are created equal. Some provide long-lasting energy, while others cause quick spikes and crashes. The best choices for carb-loading include the following:
- Whole grains like brown rice, whole-wheat pasta, and oatmeal
- Starchy vegetables like sweet potatoes and corn
- Fruits like bananas, apples, and berries
- Dairy products like yogurt and milk
Try to limit foods high in added sugars, such as candy or soda, since they can lead to energy crashes during your event.
How Hydration Plays a Role in Carb-Loading
Carbohydrates help your body retain water, which is why hydration is a key part of carb-loading. When you store glycogen, your body also holds onto water, keeping your muscles hydrated and ready for action. Drink plenty of water in the days leading up to your competition. Sports drinks with electrolytes can help if you’re sweating a lot, but water should be your main source of hydration.
Pre-Game Meal and Snack Ideas
Your last meal before competing should be about three to four hours before the event. It should include easy-to-digest carbs, a little protein, and minimal fat. Good options include:
- A turkey sandwich on whole-wheat bread with fruit
- Oatmeal with a banana and honey
- A smoothie with yogurt, fruit, and granola
If you need a snack an hour before your game, choose something small and high in carbs, like a granola bar or a piece of fruit. This will give you an extra boost of energy without making you feel too full.