Don’t trip at the finish line.
When it comes to peak week, there’s no one-size-fits-all approach. Each of these five peak structures can be effective, but only when matched to the right athlete, level of conditioning, and many other variables.
Let’s break them down:
Front Load
High carbs early in the week, followed by a taper. This gives time to settle and adjust before show day, allowing for greater trial and error.
Mid Load
Loading mid-week allows early control and late-week fine-tuning. Typically more conservative than a front load.
Back Load
Lower intake earlier in the week, followed by a carb load at the end. Useful for those who may look best after a more acute load, but also helps tighten up early in the week.
Linear Load
Predictable loading of carbs throughout the week, no big shifts. Useful for athletes who are reversing into their show and may not be overly depleted.
Deficit Load (aka Conservative Load)
No increase in food, stays in a deficit or maintenance the whole week. Some athletes look sharper with less food and may need to chase conditioning.
Legend Explained
We’ve split each day into:
🔴 Loading = high carbs, lower fibre, fat and protein (if required).
🟦 Maintenance = predictable, baseline intake. Likely more conservative than a loading day.
🩵 Deficit = continued fat loss or tighter control
⚫ Show Day = final presentation
Some boxes are split (e.g., 🔴🟦) to show flexibility. These days may vary based on athlete response, not half-and-half, but conditional.
Peak week success depends on so much more than carbs:
🧂 Water & sodium
🥬 Fibre, gut comfort
🏋️♂️ Training & cardio
🕒 Timing, digestion, stress
Let us know in the comments, how do you conduct your peak week?