All You Need to Know About Carb Loading -

As a runner preparing for a marathon or half marathon, you’ve likely heard about carb loading. This tried-and-true strategy can help you maximize your energy stores and cross the finish line strong. But how do you do it effectively without feeling overly stuffed or sluggish? Let’s break down everything you need to know about carb loading to ensure your race day is a success.

What Is Carb Loading?

Carbohydrate loading, or carb loading, is a nutritional strategy used to maximize the glycogen stores in your muscles. Glycogen is the primary fuel source your body taps into during endurance events. By increasing your carbohydrate intake in the days leading up to your race, you’ll ensure your muscles are stocked with the energy they need to perform at their best.

Why Is Carb Loading Important?

During prolonged exercise, your body relies heavily on glycogen for energy. However, glycogen stores are limited and can be depleted within 60-90 minutes of running. Once your glycogen stores are gone, you’re likely to hit the dreaded “wall” — that point where your legs feel like lead and every step becomes a monumental effort. Carb loading helps delay this depletion, giving you a better chance of maintaining your pace and energy levels throughout the race.

When to Start Carb Loading

Carb loading is most effective when done over 2-3 days leading up to your race. For example, if your race is on Sunday, you should begin increasing your carbohydrate intake on Friday. This timeframe allows your body to effectively store the extra glycogen without overloading your digestive system.

How Much Should You Eat?

The general guideline for carb loading is to consume 7-10 grams of carbohydrates per kilogram of body weight per day. Here’s a quick example:

If you weigh 70 kg (154 lbs), aim for 490-700 grams of carbohydrates per day during your carb-loading phase.

This might sound like a lot, but remember, the goal is to fill your glycogen stores, not to eat as much as possible. Focus on quality carbs and monitor your portion sizes.

Best Foods for Carb Loading

Choose carbohydrate-rich foods that are easy to digest and low in fiber to avoid gastrointestinal distress. Some great options include:

Pasta, rice, and bread (preferably white or refined varieties to reduce fiber intake)
Potatoes and sweet potatoes
Oatmeal and low-fiber cereals
Fruit juices and smoothies
Bananas and other easily digestible fruits
Energy bars or gels

Avoid high-fat and high-protein foods during this phase, as they can make you feel full quickly and take longer to digest, leaving less room for carbs.

Here are some of my top carb loading foods:

Hydration Matters

While carb loading, don’t forget about hydration. Glycogen is stored with water, so your body will naturally retain more fluids during this phase. Be sure to drink plenty of water to stay hydrated and support your increased carbohydrate intake.

Practice Makes Perfect

Carb loading is not a one-size-fits-all approach, and it’s important to test your strategy during training. Experiment with different foods and amounts during long training runs to see what works best for your body. This will help you avoid any surprises on race day.

The Day Before the Race

Stick to familiar, carb-heavy meals the day before the race, but avoid overloading your stomach at any one meal. A good dinner might include white pasta with a light sauce, a baked potato with minimal toppings, or a simple rice dish. Avoid foods that are spicy, greasy, or high in fiber.

On Race Morning

Your pre-race breakfast should be high in carbs, low in fat, and something you’ve tested during training. Options like toast with honey, a bagel with a small amount of peanut butter, or a banana with a sports drink are great choices. Aim to eat 2-3 hours before the race to give your body enough time to digest.

Key Takeaways

Carb loading is essential for maximizing glycogen stores and sustaining energy during a marathon or half marathon.
Start increasing your carbohydrate intake 2-3 days before the race.
Focus on easily digestible, low-fiber carbs and stay hydrated.
Practice your carb-loading strategy during training to find what works best for you.

By mastering the art of carb loading, you’ll set yourself up for a strong and successful race day. Happy running!