What is Carb Loading?

Carb Loading (carbohydrate loading) is a nutrition strategy where runners increase carbohydrate intake in the days before a long race to maximize glycogen stores in muscles and liver.

Why It Matters

Your body stores about 2,000 calories of glycogen — enough for roughly 90-120 minutes of running. Marathon? That's 3+ hours for most runners.

More glycogen = delayed bonking = faster finish

The Science

Glycogen Storage

• Muscles store ~400g glycogen
• Liver stores ~100g glycogen
• Each gram binds 3-4g water (hello, race weight!)

The Math

Normal glycogen:     ~2,000 calories
Carb-loaded:         ~2,500-3,000 calories
Extra running time:  ~20-30 minutes before bonk

Modern vs. Classic Protocols

Classic (Outdated) Method

1. Depletion run (brutal)
2. 3 days low-carb (miserable)
3. 3 days high-carb (frantic)

Why it's outdated: Unnecessary suffering, same results

Modern Method ✅

Simply increase carbs 2-3 days before race:

• Target: 8-10g carbs per kg body weight
• Reduce fiber to prevent GI issues
• Maintain normal calorie intake overall

The 3-Day Protocol

What to Eat

Good Carb Sources

✅ White pasta and rice
✅ White bread and bagels
✅ Pancakes and waffles
✅ Potatoes (without skin)
✅ Pretzels and crackers
✅ Sports drinks
✅ Fruit juice

What to Avoid

❌ High fiber foods
❌ Heavy fats
❌ New or unfamiliar foods
❌ Spicy foods
❌ Too much protein

Sample Pre-Race Day Meals

Breakfast

• Pancakes with maple syrup
• Orange juice
• Banana

Lunch

• Large pasta with tomato sauce
• White bread
• Sports drink

Dinner

• White rice with chicken
• Bread roll
• Low-fiber vegetables
• Small dessert

Common Mistakes

The Weight Gain Myth

You WILL gain 2-4 lbs (1-2 kg) during carb loading. This is GOOD:

• It's water, not fat
• Water is attached to glycogen
• You'll use it during the race
• Don't panic!

Do You Need to Carb Load?

The Night Before

Keep it simple:

• Familiar foods
• Early dinner (6-7 PM)
• Not too large
• Low fiber
• Well hydrated

Pro tip: The pre-race dinner is NOT when you carb load — it's the 2-3 days before that matter most!

Remember: Practice carb loading before long training runs to test what works for your stomach! 🍝