{"id":5040,"date":"2019-07-13T04:23:51","date_gmt":"2019-07-13T11:23:51","guid":{"rendered":"https:\/\/www.bornfitness.com\/?p=5040"},"modified":"2019-07-13T04:23:51","modified_gmt":"2019-07-13T11:23:51","slug":"carb-loading","status":"publish","type":"post","link":"https:\/\/www.bornfitness.com\/carb-loading\/","title":{"rendered":"Carb-Loading: When to Do It, and When to Avoid It?"},"content":{"rendered":"\r\n<p>I\u2019ve done a lot of stupid things in my life. Most of them having nothing to do with fitness and nutrition. But my nutrition blunders run <em>especially<\/em> deep.\u00a0<\/p>\r\n<p>I&#8217;ve done everything from waking up twice in the middle of the night to drink protein shakes (gotta eat every 3 hours, right?) to slugging 20-30g of BCAAs throughout the day to \u201cstay anabolic\u201d (this still feels like my \u201c<a href=\"https:\/\/www.nytimes.com\/2015\/04\/01\/us\/gary-dahl-inventor-of-the-pet-rock-dies-at-78.html\">pet rock<\/a>\u201d moment).<\/p>\r\n\r\n\r\n\r\n<p>When it comes to carb-loading, I&#8217;ve experimented with extremes: I\u2019d wake up 2 hours prior to my workout and eat about 100-150g of carbohydrates. (Think: Two bowls of oatmeal + fruit + 2 slices of bread just to make sure my glycogen stores were &#8220;fully loaded&#8221; to build muscle.) And I once avoided carbs completely, because fasted exercise burns more fat, right? (Nope!)<\/p>\r\n\r\n\r\n\r\n<p>The truth is always more about sustainable behaviors than trying to \u201chack\u201d your body. For instance, fasted cardio does <em>not<\/em> burn more fat, but if you feel better doing it, then go for it. And carbs can help build more muscle, but you don\u2019t need to eat yourself silly.<\/p>\r\n\r\n\r\n\r\n<p>Still, the question remains for most:<\/p>\r\n<h2>Should you eat carbs before a workout?<\/h2>\r\n\r\n\r\n\r\n\r\n\r\n<p>From a scientific standpoint, research suggests <strong>a little bit of carb-loading can be a great thing for your workout performance<\/strong>.<\/p>\r\n\r\n\r\n\r\n<p>The study, which was published in <a href=\"https:\/\/www.physiology.org\/doi\/abs\/10.1152\/japplphysiol.00221.2018?url_ver=Z39.88-2003&amp;rfr_id=ori%3Arid%3Acrossref.org&amp;rfr_dat=cr_pub%3Dpubmed\">the Journal of Applied Physiology<\/a>, compared endurance performance when consuming different amounts &#8212; and types &#8212; of carbohydrates.<\/p>\r\n<p>The high-carb group ate 1.5g\/kg of bodyweight before completing 90 minutes of intense exercise (think: a long run). This group saw better performance and were able to maintain their intensity for a longer period of time, whereas the lower-carb group had better fat oxidation, but were quicker to fatigue.<\/p>\r\n<p>Looking at the results, it was a little murky to determine if the <em>type<\/em> of carbohydrate (low vs. high glycemic index) made any difference.<\/p>\r\n\r\n\r\n\r\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-5079\" src=\"https:\/\/www.bornfitness.com\/wp-content\/uploads\/2019\/07\/CarbLoading4-01.png\" alt=\"\" width=\"2400\" height=\"2400\" srcset=\"https:\/\/www.bornfitness.com\/wp-content\/uploads\/2019\/07\/CarbLoading4-01.png 2400w, https:\/\/www.bornfitness.com\/wp-content\/uploads\/2019\/07\/CarbLoading4-01-300x300.png 300w, https:\/\/www.bornfitness.com\/wp-content\/uploads\/2019\/07\/CarbLoading4-01-768x768.png 768w, https:\/\/www.bornfitness.com\/wp-content\/uploads\/2019\/07\/CarbLoading4-01-1024x1024.png 1024w, https:\/\/www.bornfitness.com\/wp-content\/uploads\/2019\/07\/CarbLoading4-01-1200x1200.png 1200w, https:\/\/www.bornfitness.com\/wp-content\/uploads\/2019\/07\/CarbLoading4-01-700x700.png 700w\" sizes=\"auto, (max-width: 2400px) 100vw, 2400px\" \/><\/p>\r\n<h2>When to Carb Load<\/h2>\r\n<p>If you\u2019re going to do long-lasting activity (especially endurance-type exercise, like running, biking, etc.) and performance is your goal (running longer, faster, and experiencing less fatigue), than pre-workout carbs is a better approach than avoiding carbs or going for a lower-carb meal.<\/p>\r\n<p>In general, the longer the activity, the greater the \u201cneed\u201d for carbs to help boost your workout.<\/p>\r\n<p>But remember: if \u201cforcing\u201d your carbohydrate intake before a workout means you don\u2019t work out, or makes you feel sick to your stomach, then <em>don\u2019t<\/em> do it. Carb loading isn&#8217;t worth it if the meal that disrupts your workout.<\/p>\r\n<h3><em><strong>READ MORE:<\/strong><\/em><\/h3>\r\n<p><a href=\"https:\/\/www.bornfitness.com\/do-carbs-make-you-fat\/\">Do Carbs Make You Fat?<\/a><\/p>\r\n<p><a href=\"https:\/\/www.bornfitness.com\/good-protein-bars\/\">5 Signs a Protein Bar is Worth Eating<\/a><\/p>\r\n<p><a href=\"https:\/\/www.bornfitness.com\/understanding-fasted-cardio-fat-loss\/\">Understanding Fasted Cardio and Fat Loss<\/a><\/p>\r\n","protected":false},"excerpt":{"rendered":"<p>Research in the Journal of Applied Physiology shows carb loading can be great for certain types of workouts. Here&#8217;s when &#8212; and how much &#8212; to carb load. <\/p>\n","protected":false},"author":4,"featured_media":5057,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[58],"tags":[40,408],"class_list":["post-5040","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition","tag-carbs","tag-preworkout-foods","bf-level-beginner"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Carb-Loading: When to Do It, and When to Avoid It?<\/title>\n<meta name=\"description\" content=\"Research in the Journal of Applied Physiology shows carb loading can be great for certain types of workouts. 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Here&#039;s when -- and how much -- to carb load.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.bornfitness.com\/carb-loading\/\" \/>\n<meta property=\"og:site_name\" content=\"Born Fitness\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BornFitness\" \/>\n<meta property=\"article:author\" content=\"http:\/\/www.facebook.com\/bornfitness\" \/>\n<meta property=\"article:published_time\" content=\"2019-07-13T11:23:51+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.bornfitness.com\/wp-content\/uploads\/2019\/07\/bread-1024x683.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"683\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Adam Bornstein\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@BornFitness\" \/>\n<meta name=\"twitter:site\" content=\"@bornfitness\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Adam Bornstein\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.bornfitness.com\/carb-loading\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.bornfitness.com\/carb-loading\/\"},\"author\":{\"name\":\"Adam Bornstein\",\"@id\":\"https:\/\/www.bornfitness.com\/#\/schema\/person\/06279fc9f7f2162bff15ba67880fb309\"},\"headline\":\"Carb-Loading: When to Do It, and When to Avoid It?\",\"datePublished\":\"2019-07-13T11:23:51+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.bornfitness.com\/carb-loading\/\"},\"wordCount\":447,\"commentCount\":9,\"publisher\":{\"@id\":\"https:\/\/www.bornfitness.com\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.bornfitness.com\/carb-loading\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.bornfitness.com\/wp-content\/uploads\/2019\/07\/bread.jpg\",\"keywords\":[\"carbs\",\"preworkout foods\"],\"articleSection\":[\"Nutrition\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.bornfitness.com\/carb-loading\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.bornfitness.com\/carb-loading\/\",\"url\":\"https:\/\/www.bornfitness.com\/carb-loading\/\",\"name\":\"Carb-Loading: When to Do It, and When to Avoid It?\",\"isPartOf\":{\"@id\":\"https:\/\/www.bornfitness.com\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.bornfitness.com\/carb-loading\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.bornfitness.com\/carb-loading\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.bornfitness.com\/wp-content\/uploads\/2019\/07\/bread.jpg\",\"datePublished\":\"2019-07-13T11:23:51+00:00\",\"description\":\"Research in the Journal of Applied Physiology shows carb loading can be great for certain types of workouts. 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