{
  "@context": "https://schema.org",
  "@type": "FAQPage",
  "@id": "https://scienceinsport.com/blogs/nutrition/carb-loading-for-cyclists#faq",
  "mainEntity": [
    {
      "@type": "Question",
      "name": "Should cyclists carb load?",
      "acceptedAnswer": {
        "@type": "Answer",
        "text": "Yes, before genuinely long or demanding events lasting a couple of hours or more, where glycogen depletion is a real risk. Starting with maximised stores gives you a bigger reserve. For short, easy rides it is unnecessary, as your normal stores are adequate."
      }
    },
    {
      "@type": "Question",
      "name": "How much carbohydrate should cyclists eat when loading?",
      "acceptedAnswer": {
        "@type": "Answer",
        "text": "For a full load in the 24 to 48 hours before a big event, aim for a target based on bodyweight, commonly around 10 to 12 grams per kilogram per day. Spread it evenly across meals and snacks, keeping foods familiar and low in fibre."
      }
    },
    {
      "@type": "Question",
      "name": "Does carb loading replace fuelling during the ride?",
      "acceptedAnswer": {
        "@type": "Answer",
        "text": "No. Loading provides your starting reserve, but even with full stores a long event will deplete you without ongoing carbohydrate intake. You still fuel steadily throughout, using dual-source products like BETA Fuel for the higher intakes long rides demand."
      }
    },
    {
      "@type": "Question",
      "name": "What is the biggest carb loading mistake?",
      "acceptedAnswer": {
        "@type": "Answer",
        "text": "The enormous meal the night before, which leaves you feeling heavy and can upset your stomach without loading you any better than a steady, spread approach. Eating unfamiliar high-carbohydrate foods and neglecting hydration are other common errors."
      }
    }
  ]
}