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Carb Loading for endurance events

Carbo loading is normally undertaken prior to a major event. It’s a technique that can increase your body’s carbohydrate stores by 30% or more.

Here is an effective and easy method that does not require long periods of non training or a radical change to your diet.


Follow this three-step plan to make sure your fuel tank is full!

  1. Reduce your mileage 4 to 5 days before your event.
  2. Two days before your event, increase your carbohydrate intake to 10 grams per kg of body weight. For a 70kg athlete that would be 700 grams each day. If that’s too much, then try to get as close as you can to that amount.
  3. Most athletes often don’t reach the required intake, as carbohydrate-rich foods are normally bulky. To avoid the bulk, drink 500ml of High5 EnergySource every 2 to 3 hours during the day and snack on 2 or 3 EnergyBars. This will provide around 350g of carbohydrate, your normal diet should provide the rest.


Thanks to High5 Sports Nutrition for this article