Carb loading isn't just for marathoners

Glycogen stores run out faster than you'd think

Carb loading is mostly associated with marathoners and triathletes, but the underlying principle applies to strength athletes with high training volume too. Muscle glycogen — the main fuel source for intense effort lasting anywhere from seconds to a couple hours — runs out noticeably faster than people assume: full stores get depleted after roughly 60–90 minutes of intense strength or interval work.

With chronically low carb intake (not just on keto, but on any low-carb diet without a specific reason for it), muscles end up training with partially filled glycogen stores day after day, which gradually erodes the volume and intensity you can sustain across your sets.

This isn't about carb-loading pasta before every workout — it's about eating enough carbs overall, especially on high-volume or long-duration training days, when your body genuinely needs more fuel to push muscles to their limit.