Who benefits from carbohydrate loading?

Endurance athletes competing in events lasting more than 90 minutes benefit significantly. For shorter events, glycogen stores are typically sufficient without loading and the extra carbs just add body water weight.

What is the carb loading protocol?

Modified 3-day protocol: days 1-3 before the event, consume 10-12 g/kg/day of carbohydrates combined with a taper in training. This can elevate muscle glycogen 150-200% above normal.

How much weight gain is expected from carb loading?

Each gram of glycogen is stored with 3-4 grams of water. A 75 kg athlete storing an extra 500 g of glycogen will gain approximately 1.5-2 kg. This is water weight and is not fat.

Carbohydrate Loading Protocol Calculator

Calculate carbohydrate loading doses and timing to maximize muscle glycogen stores (up to 150% normal) before endurance events lasting more than 90 minutes.

Core Tools

Distance covered in 12 minutes (meters)

🏅 Sports Note: These calculators provide estimates based on population data and validated formulas. Individual results vary by physiology, training level, and testing conditions. Consult a qualified coach or sports scientist for personalized guidance.

How to Use

Enter the values for the scenario you are assessing. Calculate carbohydrate loading doses and timing to maximize muscle glycogen stores (up to 150% normal) before endurance events lasting more than 90 minutes. Use the carb loading result to inform your calculation.

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Carbohydrate Loading Protocol Calculator

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Frequently Asked Questions

Who benefits from carbohydrate loading?

What is the carb loading protocol?

How much weight gain is expected from carb loading?