Carbohydrate loading – what is it?

It’s important to understand that this approach centers around increasing carbohydrate intake, not simply overindulging in fats or proteins. Structured refeeds focus specifically on consuming a high amount of carbohydrates, regardless of the diet one is following. Many people mistakenly equate carb loading or refeeding with a free-for-all eating binge, consuming as much food as possible in a short time or interpreting it as an excuse to eat only junk food for a day. This mindset often leads to setbacks in progress, as these individuals wonder why their diets aren’t working when in fact they’re undermining their efforts through excessive consumption of the wrong foods.

The main goal of carb loading is to increase carbohydrate intake, not to combine it with excessive fats or junk food. Yes, it’s fine to incorporate small portions of high-carb treats that aren’t part of your regular diet, but this should be done in moderation—up to around 50 grams of fructose and 50 grams of fat. A balanced approach, focusing on complex carbohydrates such as bread, pasta, and starchy foods, is far more effective than basing your refeed entirely on junk food. If controlling your intake of unhealthy foods is challenging, it’s advisable to avoid them altogether during the loading period. In fact, for the first few refeeds, it’s better to keep the diet simple, using only traditional starchy carbohydrates, and avoiding excessive variety in your food choices.

It’s also essential to recognize that the refeed takes the place of a free meal. If you typically allow yourself two free meals a week and add a 5-hour structured refeed session, one of those free meals should be eliminated to maintain balance.

Important considerations:

Carbohydrates can be consumed at any time of the day, including after 6 p.m., whether you’re in a caloric surplus or deficit. Your body doesn't stop digesting or regulating hormones at a certain time in the evening, nor will eating at night suddenly lead to fat gain, as long as your overall calorie intake fits your plan.
Make sure to include a balanced mix of protein, fiber, and fat alongside carbohydrates in every meal. This helps stabilize blood sugar, energy levels, and hunger.
When starting your first refeeds, begin with lower carbohydrate amounts (e.g., 8 grams per kilogram of lean body mass rather than 12). If you feel leaner and more muscular after a refeed, consider gradually increasing the carb intake. However, if you wake up feeling bloated or “flat,” you may have overconsumed carbs, particularly sucrose or fructose, and should adjust both the quantity and quality of the refeed foods.
Example of a 5-hour carb loading refeed: The refeed spans five hours, for instance, from 4 p.m. to 9 p.m. Ideally, the final meal should coincide with dinner to reduce the risk of overeating throughout the day. Before the refeed, follow your regular diet plan but only consume about 50-75% of your usual caloric intake. For example, if your regular diet provides 2000 calories, eat 1000-1500 calories before the refeed (for breakfast, a snack, and lunch).

Carbohydrate intake: 3-6 grams per kilogram of dry body weight
Protein intake: 2 grams per kilogram (total for the day, not just during the 5-hour refeed)
Fat intake: No more than 50 grams
Meal timing: The first high-carb meal should ideally be an hour before strength training, followed by another carb-heavy meal shortly afterward, and a final meal two hours later. This results in roughly two balanced meals during the refeed window.