What is carb loading?

Carb loading is a strategy of eating extra carbohydrate in the days before a long endurance event to maximize muscle and liver glycogen stores. Topped-up glycogen delays fatigue, helping you sustain effort longer in races lasting roughly 90 minutes or more.

How does the carb loading calculator work?

Enter your body weight and loading level, and it returns the daily carbohydrate target in grams and calories. Loading protocols typically prescribe around 8-12 g of carbohydrate per kilogram of body weight per day in the 1-3 days before the event.

Who actually benefits from carb loading?

It mainly helps endurance athletes in events over about 90 minutes, such as marathons or long rides. For shorter efforts the benefit is minimal. Practice your loading approach in training first, since higher carb intake can cause temporary water-weight gain and digestive changes.

Kalkulator Pemuatan Karbohidrat

Sasaran karbohidrat harian sebelum acara ketahanan

Ambil gambar, AI catat makanan anda. Diet dan senaman dalam satu aplikasi.Muat turun apl percuma

Berat badan (kg)

berat badan anda dalam kilogram, cth. 70

Tahap pemuatan

Kalkulator Pemuatan Karbohidrat

Pemuatan karbohidrat sebelum maraton, perjalanan basikal panjang atau triatlon boleh melambatkan keletihan dengan memaksimumkan simpanan glikogen — tetapi hanya dengan jumlah yang betul. Masukkan berat badan anda dan seberapa agresif anda mahu memuat, dan kalkulator ini akan memulangkan gram karbohidrat harian anda, kalori yang disediakannya dan anggaran pembahagian setiap hidangan. Gunakannya untuk 1–3 hari taper sebelum acara melebihi 90 minit.

Pemuatan karbohidrat menambah simpanan glikogen otot dan hati dalam 1–3 hari sebelum acara ketahanan yang panjang (90+ minit). Garis panduan pemakanan sukan mencadangkan kira-kira 7–12 g karbohidrat bagi setiap kilogram berat badan sehari semasa fasa pemuatan, dengan 10 g/kg sebagai sasaran biasa. Utamakan karbohidrat yang mudah dihadam dan rendah serat, kekalkan latihan ringan semasa taper, dan jangkakan kenaikan berat air sebanyak 1–2 kg kerana glikogen mengikat air.

Soalan Lazim

What is carb loading?: Carb loading is a strategy of eating extra carbohydrate in the days before a long endurance event to maximize muscle and liver glycogen stores. Topped-up glycogen delays fatigue, helping you sustain effort longer in races lasting roughly 90 minutes or more.
How does the carb loading calculator work?: Enter your body weight and loading level, and it returns the daily carbohydrate target in grams and calories. Loading protocols typically prescribe around 8-12 g of carbohydrate per kilogram of body weight per day in the 1-3 days before the event.
Who actually benefits from carb loading?: It mainly helps endurance athletes in events over about 90 minutes, such as marathons or long rides. For shorter efforts the benefit is minimal. Practice your loading approach in training first, since higher carb intake can cause temporary water-weight gain and digestive changes.

Kalkulator Pemuatan Karbohidrat

Soalan Lazim

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