72 Hours Before: Carbo-Loading Guide

Some people still think carbohydrates are the enemy. But if you're an endurance athlete, carbohydrates are your best friend.

They are literally the fuel that keeps your engine running when the effort extends beyond 90 minutes.

And here I'm going to tell you about a scientifically proven strategy to arrive at race day with a full tank of fuel: the CARBO-LOADING.

But be careful...

Doing it wrong can leave you feeling heavy, bloated, and without energy.

Doing it right can be the difference between crossing the finish line strong or dragging yourself through the last few kilometers.

Have you ever arrived at the day of the competition thinking you were prepared, only for your body to betray you?

There is a lot of confusing information about how to carb load correctly.

Some say to eat pasta three days before. Others say only the day before. Some mention 8-10 grams per kilogram of body weight.

And then there are those who sell you products full of chemicals that promise "maximum glycogen load"... but end up inflaming your intestines.

The result is always the same: You arrive at the starting line feeling heavy, with an upset stomach, and uncertain whether you really did the right thing..

But there is a scientifically validated way to do it Carbo-loading that works.

A strategy used by many endurance athletes in the world to maximize your glycogen stores without feeling like a balloon about to burst.

And the best part of all...

You can implement it with ingredients that your digestive system recognizes as natural food., without having to suffer the consequences of products loaded with artificial aromas, preservatives and chemicals that only irritate your sensitive stomach.

Because the truth is this: You don't need to complicate something that science has already solved.

You just need to understand the fundamental principles about how your body stores energy... and applying them at the exact moment of the charging protocol.

In this article we tell you exactly how to do it, step by step, so that you arrive at your next competition with your glycogen reserves at maximum and your stomach completely calm.

Your body is a car... and it needs real fuel

In other words, "glycogen reserves are the fuel depot that determines whether you cross the finish line strong or drag yourself through the last few kilometers."

Imagine you're driving down an endless highway. The scenery changes, the conditions vary, but your car keeps going mile after mile. Now ask yourself: what happens when the tank runs dry halfway there? Exactly. You're stranded. No options. No turning back.

Your body functions exactly the same way during prolonged exertion. And the fuel that keeps the engine running isn't magic, nor does it come from willpower. It comes from something very concrete: the glycogen reserves stored in your muscles and liver.

When those reserves are depleted, no winning mentality can save you. No motivational music will work. No mantra can reverse the biochemistry. Fatigue sets in. Real. Deep. Inevitable.

The carb-loading It's not a passing fad or a marketing gimmick. It is the strategy that Ensure you arrive at the event with energy available from the first to the last kilometer. No negotiation. No exceptions.

PeBut here's the problem that nobody tells you about: lMost athletes arrive on competition day with their tanks half full. They train hard. They follow rigorous plans. They take care of every detail... except one. They don't maximize their glycogen stores before the most important event of the year.

The result? They start well. They maintain the pace for the first hour. Maybe even for the first two hours. But then, when the effort should be sustained, something changes. Their legs feel heavy. Their mind goes blank. Their body starts negotiating with them: "What if we ease off a bit?"

It's not a lack of preparation. It's not mental weakness. Is pure physiology: Your muscles are screaming for glucose and there isn't enough available.

Here's the uncomfortable truth that many athletes discover too late: You can have the best technique, the most advanced training plan, and privileged genetics. But if you arrive at the event without full glycogen reserves, you're competing with an invisible ballast that drags you back every kilometer.

Carbo-loading solves this problem at its root. It fills that tank to the brim. It gives you a real metabolic advantage over anyone who ignores this strategy. And best of all: it works even if your genetics aren't those of an Olympic champion.

Because in endurance sports, the difference between good performance and exceptional performance often isn't in secret training or the most expensive equipment. It's in the metabolic details that most people overlook, forcing them to reduce intensity.

Now, here's the fascinating part: the human body can store between 300 and 600 grams of glycogen Depending on your muscle mass and training status, that represents approximately between 1,200 and 2,400 calories of pure and available energy.

But most athletes arrive at competitions with barely half that capacity used. It's like taking a half-full water bottle to an Ironman.

So carbon loading changes that equation completely.

When should you activate the load? (It's not for every workout)

Carbo-loading is a competition strategy, not a daily training protocol.

In other words, carb-loading isn't for that Tuesday afternoon interval workout. It's not for your long weekend run. It's not something you should do every time you lace up your running shoes.

It is a specific competition strategy Designed for events that demand the maximum from your energy system for extended periods.

How long is prolonged?

More than 90 minutes of continuous and intense effort.

We're talking about marathons. Triathlons. Gran Fondos. Ultramarathons. Events where your body will burn glycogen at a rate that makes your normal reserves insufficient.

For most athletes who participate in this type of competition, The critical point usually occurs between 90 and 120 minutes of intense effort. It's not by chance. It's the moment when Normal glycogen reserves begin to deplete and the body has to change its metabolic strategy.

Here's the mistake many people make: they use carb loading for short workouts or events that don't require it. The result is temporary weight gain due to water retention, a feeling of heaviness, and no real performance benefit.

Carbo-loading has its time. Its context. Its specific application. And that time is between 2 and 3 days before of the main event. Not a week before. Not the day before.

It is between 48 and 72 hours before the start.

Why that specific period?

Because it's the time your body needs to maximize glycogen storage without you starting to feel bloated or uncomfortable on race day.

Now, what happens if you have an event of less than 90 minutes? Let's say a 10K race or a triathlon sprint. Do you need carb-loading?

The short answer is NO. Your body has enough naturally stored glycogen to sustain high-intensity efforts for 60-90 minutes. Applying carb-loading in these cases won't give you a significant advantage and could even make you feel less agile.

But here's the nuance that many overlook: if you're a high-level athlete competing in a 60-75 minute event at maximum intensity, a modified carbon-loading protocol (less aggressive, shorter in duration) can give you that small margin that makes the difference between the podium and fourth place.

How do you know if your event qualifies for full carbon loading?

Ask yourself these questions:

Does it last more than 90 minutes of continuous effort?

Will you maintain a moderate-to-high intensity for most of the event?

Have you experienced "bonks" or energy drops in similar past events?

Is it an important competition where you want to maximize every possible variable?

If you answered yes to at least three of these questions, Carbo-loading is for you. If you answered yes to all of them, it's absolutely essential that you integrate it into your prep protocol.

But remember: it's not magic. It won't make up for months of poor training. It won't turn you into an elite athlete overnight. What it will do is ensure that your energy system is not the limiting factor when the time comes to perform at your best.

And that, in a sport where the margins are so small, can be the difference between achieving your goals or being left wondering what went wrong.

Train less, store more: the paradox of active rest

In the days leading up to the event, your best training is not training at all. Your body stores what it doesn't use.

This goes against everything your competitive mind tells you. You're going to feel like you're losing shape. That you should be doing something else.Reducing training right before the most important event is a mistake.

But here's the metabolic truth that your body understands perfectly: When you move less, you store more glycogen. It's not theory. It's basic physiology.

It sounds simple. And it is. But the difficult part isn't understanding the concept. The hard part is have the discipline to do it when every fiber of your being screams that you should be training more to arrive better prepared.

Here is the specific protocol for the 2-3 days prior to the event:

• Day -3 (three days before): Reduce your training volume by 50-60%. If you normally train for an hour, do 25-30 minutes. Keep the intensity low to moderate. The goal is to activate your muscles without depleting them.
  
  
• Day -2 (two days before): Reduce the volume by 70-80%. Very short sessions of 15-20 minutes maximum. Low intensity. Think of this as "reminding your body that there's an upcoming event" without causing fatigue.
  
  
• Day -1 (one day before): Minimal movement. A gentle 10-15 minute walk or some joint mobility exercises. Nothing more. Your body is in maximum storage mode.

Do you see the pattern? Gradual reduction. It's not an abrupt cut that confuses the body, but a gradual decrease that allows it to understand: "Ah, something big is coming. I'd better conserve my energy."

Now, here's the fascinating part from a metabolic point of view: when you reduce training but maintain (or even increase) carbohydrate intake, you create a energy surplus that your body stores directly as glycogen.

It's like telling your bank account, "I'm not going to spend anything this week, but I'm going to keep depositing money every day." The inevitable result is that your balance grows.

But most athletes don't trust this process. And I understand why. You've trained for months for this event. The idea of ​​cutting back just when you're feeling your best seems counterproductive.

Here's the inconvenient truth: Your best physical condition doesn't come on the day you trained the most, but on the day you arrived most rested with full reserves..

The winning strategy

Consume between 8 and 12 grams of carbohydrates per kilogram of body weight per day. That's the formula. Everything else is just details.

Let's get straight to the point: during the 2-3 days of carb-loading, your diet has a single, clear, and specific objective: maximize glycogen storage without causing digestive discomfort.

This is not the time to experiment. This is not the time to try that new restaurant. This is not the time to eat "healthy" according to conventional nutritional standards. This is the time to be strategic, specific, and boring.

If you weigh 70 kilos, you need to consume between 560 and 840 grams of carbohydrates per day during this period. Yes, you read that right. That amount might seem excessive if you're used to low-carb diets. But remember: you're not eating to feel light.You are eating to fill every available glycogen store in your body.

However, not all carbohydrates are created equal for this purpose. You need to prioritize. easily digestible carbohydrates that your body can process quickly without diverting energy to complex digestive processes.

Xtratus is also a great ally before races.

Easily digestible carbohydrates. Sodium, potassium, and magnesium to optimize glycogen retention (each gram of glycogen is stored with 3 g of water).

Result: Well-absorbed carbohydrates and better energy storage. Gastrointestinal health. Properly hydrated and prepared body.

This is the invisible tool that differentiates those who finish strong from those who crawl to the finish line.

In summary: Carbo-loading isn't just about eating more, it's about better absorption. And Xtratus is designed for exactly that. Free of preservatives and artificial sweeteners, Xtratus delivers clean, easily digestible energy along with essential electrolytes. The result: readily available energy, good hydration, and zero heaviness.

It's not luck or genetics, it's strategy. Do it right, and every cell in your body will work in your favor.

Click here to DOWNLOAD THE CARBO-LOADING GUIDE

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