Carb Loading for Competition

Carb loading fills your muscles with glycogen, making them look fuller and rounder on competition day. It is relevant for bodybuilders, endurance athletes, and anyone who wants to look their best for an event.

For Bodybuilding

The Protocol

• Days 5-3 before show: Moderate carb depletion through training and slightly lower carb diet
• Days 2-1 before show: Increase carbs to 8-12g per kg bodyweight (for a 75kg athlete: 600-900g carbs)
• Show day: Continue moderate carbs every 2-3 hours

Best Carb Sources (Malaysia)

• White rice - RM0.50 per cup cooked, fast absorbing, minimal bloating
• Sweet potato - RM3-5/kg, more filling, lower glycemic
• Oats - RM3-5/kg, steady energy
• Rice cakes - RM8-15 per pack, convenient backstage
• Banana - RM1-2/bunch, quick energy

What to Avoid During Carb Load

• High-fibre vegetables (bloating)
• Spicy food (water retention and GI distress)
• Dairy (many people bloat on dairy)
• New foods you have not eaten during prep

For Endurance Athletes

The Protocol

• 3 days before event: Increase carbs to 7-12g per kg bodyweight
• Continue normal training but reduce volume by 50%
• Stay hydrated

Best Foods

• White rice, pasta, bread, potatoes
• Low-fibre, easy-to-digest options
• Avoid gas-producing foods

Common Mistakes

1. Eating too much fat with carbs - fat slows digestion and adds unnecessary calories
2. Loading too early - glycogen stores only hold so much; loading 4+ days out is wasted
3. Not drinking enough water - you need 3g water for every 1g glycogen stored
4. Panicking and changing the plan - stick to what you planned