The Truth About Carb Loading: Myths and Better Alternatives for Roller Derby Performance

In the roller derby world, there’s plenty of talk about the best ways to fuel up before a game. One of the most common strategies you’ll hear about is carb loading—the idea that downing a huge plate of pasta the night before will give you the energy you need to skate harder, faster, and longer. But here’s the truth: carb loading the night before a game is not as effective as many believe. Let’s break down the myths and explore smarter ways to fuel your body for peak derby performance.

Myth 1: Carb Loading Means Eating Tons of Pasta the Night Before

One of the most persistent myths is that carb loading requires eating an excessive amount of pasta or other carbs the night before a game. In reality, effective carb loading is a bit more nuanced. It’s not just about the quantity of carbs but also about how you distribute your intake.

What to Do Instead: Start increasing your carbohydrate intake about three to four days before the event. Aim to consume 7-10 grams of carbohydrates per kilogram of body weight daily during this period. Focus on complex carbs like whole grains, fruits, and vegetables, which provide sustained energy rather than a quick spike.

Myth 2: Carb Loading Guarantees Better Performance

While carb loading can help, it doesn’t automatically translate into improved performance. For many athletes, particularly those who are well-trained or engage in shorter events, the benefits may be minimal. Overloading on carbs can sometimes lead to digestive discomfort or weight gain, which could potentially hinder performance.

What to Do Instead: Tailor your carbohydrate intake to your specific needs and the nature of your event. For shorter, high-intensity activities, focusing on a balanced diet with adequate carbs throughout your training may be sufficient. For endurance events, like marathons, a strategic approach to carb loading could be beneficial, but it should be personalized.

Myth 3: All Carbs Are Created Equal

Not all carbohydrates are beneficial for athletes. The myth that any source of carbs is fine for loading purposes can lead to poor food choices that impact performance and overall health.

What to Do Instead: Prioritize nutrient-dense carbohydrates. Opt for foods that provide not only energy but also vitamins, minerals, and fiber. Whole grains, legumes, fruits, and starchy vegetables are excellent choices. Avoid excessive consumption of simple sugars or refined carbs, which can lead to energy crashes and negatively impact your overall health.

Myth 4: You Don’t Need to Adjust Your Training

Some believe that carb loading alone can compensate for inadequate training. This is not the case. No amount of carbs can replace the benefits of consistent and well-structured training.

What to Do Instead: Combine a well-balanced diet with a solid training regimen. Ensure your training plan includes a mix of endurance, strength, and skill-based workouts. Carbohydrate loading should complement your training, not replace it.

Myth 5: Carb Loading Is Only for Endurance Athletes

While carb loading is often associated with endurance sports, it can be beneficial for other types of athletes as well, including those participating in high-intensity or team sports.

What to Do Instead: Consider your sport’s demands. For events or activities requiring bursts of energy or high-intensity efforts, a strategic approach to carbohydrate intake can help maintain performance levels. Adjust your carb intake based on the length and intensity of your activity.

Practical Tips for Effective Carb Loading

1. Gradual Increase: Begin increasing your carb intake three to four days before the event, rather than doing a last-minute binge.
2. Balanced Meals: Spread your carb consumption throughout the day, including in meals and snacks.
3. Stay Hydrated: Carbohydrates are stored with water in your muscles, so maintain good hydration levels to optimize glycogen storage.
4. Listen to Your Body: Pay attention to how your body responds to different foods and adjust your intake accordingly.
5. Avoid New Foods: Stick with familiar foods that you know work well for your digestive system.

By understanding and applying these principles, you can more effectively fuel your body for peak performance without falling prey to common carb loading myths. Remember, the best approach to nutrition is one that supports your training, meets your individual needs, and promotes overall health.

xoxo
-S