Carb Loading

The only genuine benefit of carb loading — exercise-induced insulin sensitivity — applies exclusively to elite-level athletes. A maximally loaded glycogen system provides only 1,700–2,000 calories — enough for roughly 90 to 120 minutes of endurance exercise. Carb loading causes athletes to carry approximately 2.5 kilograms of additional water weight due to water molecules bound to glycogen. Refined carbohydrate intake causes sodium retention and fluid retention, both of which raise blood pressure. High sugar intake produces oxidative stress that damages the gut lining and promotes systemic inflammation. The stated goal of carb loading is to maximize glycogen reserves in both muscle and liver tissue. Carb loading is used primarily by endurance athletes preparing for events lasting more than 90 minutes.