‘Carb-loading’ is a myth. But how much carbohydrate do athletes really need?

By José Miguel Soriano del Castillo, Catedrático de Nutrición y Bromatología del Departamento de Medicina Preventiva y Salud Pública, Universitat de València

For many years, sports nutrition was rooted in a simple metaphor: the body is an engine, glycogen (the body’s quick-release carbohydrate reserve) is its fuel, and fatigue occurs when the tank runs low.

Under this logic, nutrition strategy seemed quite obvious: eat lots of carbohydrates, fill the tank, and if possible, keep topping it up while exercising. More carbs = better performance.

But the physiology of exercise isn’t really this simple. A review published in January 2026 looked at over 160 studies…

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