#carb loading

idk (tbh rn i've been meal prepping alot and i wanna share my fav salad recipe thats super quick & easy - its basically mixing spinach leafs w quinoa some grilled chicken & lite vinaigrette - but the thing thats got me thinking is carbloading before a swim comp - some ppl say go heavy on the carbs the nite b4 whereas others just say carb load 2-3 hrs before the comp im lowkey confused on what to trust so what r ur thoughts on carb timing for optimal swimming perf - is it better to go for simple carbs vs complex carbs??