Carb Loading: How to Optimally Fuel Your Energy Stores for Marathon, Triathlon or Cycling?

What is carb loading or carbohydrate loading?

Carboloading – also known as carbohydrate loading – is a nutrition strategy used by endurance athletes to maximize glycogen stores in the muscles. Glycogen is the main source of energy during long efforts such as a marathon, cycling race, or triathlon. By filling up these energy stores, you can perform longer and delay fatigue.

When should you carb load?

Athletes usually start 2–3 days before a major event. By eating more carbohydrate-rich foods, you increase your glycogen reserves. Good sources include:

• Pasta, rice, potatoes, bread

• Fruits such as bananas and dates

• Sports drinks and carbohydrate supplements

This way, you begin your race with a full fuel tank and reduce the risk of hitting “the wall.”

Avoiding the common pitfalls

Eating very large amounts of pasta or bread can overload your stomach and digestion. That’s why many endurance athletes prefer using a carboloader supplement.

The 3Action Carboloader: easy, neutral, and efficient

The 3Action Carboloader was developed for easy and efficient carb loading. With its neutral taste, you can drink it on its own or mix it into yoghurt, soup, or pasta sauce.

Benefits:

• Light and easy to digest → no heavy stomach

• Neutral flavour → versatile in food and drinks

• Maximizes glycogen stores quickly and efficiently

Ready for your best performance

Whether it’s a marathon, triathlon, or long cycling event: carb loading with the right strategy and the 3Action Carboloader helps you start fully energized and ready to perform at your best.

 

👉Tip: Always test your carb-loading strategy first during training sessions or preparatory races, so you know exactly what works best for you.