The Right Strategy for Competition Preparation
What is Carb Loading?
In a normal state, the human glycogen stores are almost completely full. However, this maximum value can be exceeded through targeted manipulation. This involves tricking the body into thinking it is suffering from a long-term carbohydrate deficiency - a process that is particularly crucial for competition preparation in bodybuilding.
The first step is to "unload" the body by drastically reducing carbohydrate intake so that the glycogen stores are almost emptied through a combination of training and diet. The body adapts to getting by with few carbohydrates, which forces it to activate other mechanisms for providing energy.
At this point, the carbohydrate intake is increased again significantly. The body now “stocks” the carbohydrates as glycogen in the muscles because it “fears” another shortage. It overfills the glycogen stores in order to be able to rely on this type of energy supply for as long as possible.
Because the glycogen stores in the muscles are now full, you get a more plastic and fuller look of the muscles on stage.
Why is Carb Loading Important for Bodybuilders?
By deliberately overfilling the glycogen stores, the muscles get a fuller look on stage. However, since a drastic increase in carbohydrate intake binds water in the muscles and can lead to a "bloated look", the sodium-potassium ratio is often manipulated during carb loading in order to control the water balance.
Carb loading usually takes place 2-3 days before the competition. During this phase, carbohydrate intake is greatly increased (around 7-12 grams of carbohydrates per kilogram of body weight per day), while training intensity is reduced so as not to place additional strain on the body. Many professionals like Urs Kalecinski use this strategy for optimal competition preparation.
A successful competition diet requires the right strategy for muscle growth, fat loss, and recovery. Learn how bodybuilders optimally prepare for the stage. Learn more about the process of a competition diet in bodybuilding.
Which Carb Sources are Best for Carb Loading?
Since large amounts of carbohydrates are consumed in a short space of time, it is important that they are quickly digestible and do not remain in the stomach for long. Otherwise, the midsection can become bloated, which is disadvantageous on stage. Therefore, the volume of the meals is kept as low as possible - foods with a high calorie density are preferred.
Additionally, protein and fiber are reduced as they slow down digestion. Here are some proven carb sources used by many bodybuilders and pro athletes:
- White rice – only takes about 2-3 hours to digest and provides quickly available energy.
- Fruit (e.g. bananas, dates – high in calories & potassium) – contains fructose and glucose, when fructose and glucose are consumed together (as is found in many fruits and also in various sports drinks), the absorption of both types of sugar by the body becomes more efficient.
- Raisins or dried fruit – provide a compact, low-volume source of carbohydrates.
- Honey, rice syrup or rice milk – contain a high proportion of easily digestible carbohydrates.
