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nutrition guide

How to Carb Load

Carb-loading is normally undertaken prior to a major event. It’s a technique that can increase your body’s carbohydrate stores by 30% or more. Here is an effective and easy method that does not require long periods of non training or a radical change to your diet.

Follow this guide in the 3 days leading up to your competition


Reduce your mileage 4 to 5 days before your event.

Two days before your event, increase your carbohydrate intake to 10 grams per kg of body weight. For a 70kg runner that would be 700 grams each day. If that’s too much, then try to get as close as you can to that amount.

Most runners often don’t reach the required intake, as carbohydrate-rich foods are normally bulky. To avoid the bulk, drink 500ml of HIGH5 Energy Drink every 2 to 3 hours during the day and snack on 2 or 3 Energy Bars. This will provide around 350g of carbohydrate, your normal diet should provide the rest.

Woman drinking

Cyclists & Triathletes

Reduce your mileage 4 to 5 days before your event.

Each morning drink 750ml of Energy Drink. Wait for 30 minutes, then jump onto your bike and warm up easy for 10 minutes. Follow that warm up with a single 3 minute sprint. You should aim for a good lactic acid build-up during the sprint, which will encourage your body to store carbohydrate.

You should then aim to consume 10 grams of carbohydrate per kg body weight during the day. For a 70kg rider that would be 700 grams of carbohydrate per day.

Athletes often find it difficult to consume that amount of carbohydrate using normal food. To avoid the bulk of high-carb foods: every three hours drink 500ml of Energy Drink and eat one Energy Bar. After 12 hours this will provide you with around 360 grams of carbohydrate. Your normal high carbohydrate diet should provide the rest.

HIGH5 Energy Drink

Energy Drink is a scientifically formulated carbohydrate and electrolyte solution to help you sustain your performance and enhance your hydration during endurance exercise. Get yours here.

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