By  carboloading in the run-up to a competition or a photoshoot you can look more muscular. At least, that’s what natural bodybuilders are told. Does that really work, that carbloading?

CUTTING

A contest prep diet is very similar to a regular cut, except that there is a peak week at the end. During that week, everything possible is done to look as muscular as possible for the contest. One of those things is carbloading.

WHAT IS CARBLOADING?

With carbloading you try to replenish the glycogen stores in your muscles and liver as much as possible, in order to store as much energy as possible in the cells. In endurance athletes this can lead to better performances, in bodybuilding this principle is used to make the muscles look as big and full as possible.

Carbloading starts with a depletion phase of 3 to 4 days, during which you consume almost no carbohydrates and your training is aimed at using up your glycogen stores as much as possible.

Then comes the carb loading phase where you keep your carbohydrate intake high for 3 to 4 days: about 10 grams of carbohydrates per kilo of body weight per day. Your glycogen stores are now pushed to the limit, which will make you look (somewhat) fuller.

RESEARCH

Sounds all well and good, but does carbloading work? A recent, albeit small, study says it does.

Four lean, muscular strength athletes did a sham peak week during their cutting. After a few days of low-carb dieting to deplete glycogen stores, they consumed 9 g/kg of carbohydrates (the carbload) on one occasion and placebo shakes on the other.

The carbload resulted in a 2% increase in muscle thickness with a small decrease in skinfold thickness, indicating no fat gain. The placebo group experienced a small decrease in muscle thickness. Based on the small increase in body weight, the study participants could probably have consumed more carbohydrates.

According to science-based coach Menno Henselmans, these findings are consistent with previous research into carbloading, as well as the anecdotal results of countless competitive athletes.

CONCLUSION

The principle of carb loading can be the finishing touch in the run-up to a competition or photoshoot. And for the truly vain, it can also be used as preparation for a visit to the beach.