Fuelin Sessions Episode 12 - Carbohydrate Loading: Diving Into The Research with Alan McCubbin
May 21, 2025
In this discussion, Alan McCubbin, a sports dietitian and nutrition consultant, delves into the nuances of carbohydrate loading for endurance athletes. He highlights a pivotal 2002 study that questions the traditional three-day protocol, revealing that muscle glycogen can peak significantly within just 24 hours. The conversation covers the effectiveness of carbohydrate strategies and their differences for male and female athletes. McCubbin offers practical tips for race day nutrition, emphasizing the importance of timing and flexibility in fueling methods.
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One Day Suffices for Carb Loading
- One day of carb loading increases muscle glycogen by about 90%.
- Additional two days at high carb intake do not increase muscle glycogen further without training.
Depletion Extends Carb Loading Need
- Carb depletion before loading increases needed carb loading duration.
- Without depletion, one day of carb loading restores and supercompensates muscle glycogen.
Optimize Carb Loading by Training Cutback
- One-day carb loading works if you avoid exercise during this period.
- Longer loading suits athletes who train or need more recovery before events.