Mixed
Carbohydrate loading does not improve performance in 100-km stochastic cycling time trials when carbohydrate is ingested during exercise, likely because concurrent intake prevents hypoglycemia regardless of pre-exercise glycogen stores.
If you are eating carbohydrates during your long ride, you likely do not need to perform a strict carbohydrate loading protocol in the days leading up to it. Your performance will be similar whether you load or eat normally, provided you fuel during the event. Save the loading protocol for events where you cannot eat during the activity.
This placebo-controlled study shows that CHO loading did not improve performance of a 100-km cycling TT during which CHO was consumed. By preventing any fall in blood glucose concentration, CHO ingestion during exercise may offset any detrimental effects on performance of lower preexercise muscle and liver glycogen concentrations.
Why this rating
Randomized crossover, placebo-controlled, double-blind design with well-trained subjects, though sample size is small (n=7).
Source
Carbohydrate loading failed to improve 100-km cycling performance in a placebo-controlled trial
Louise M. Burke et al. · Journal of Applied Physiology · 2000
DOI 10.1152/jappl.2000.88.4.1284
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