Carb Loading
Race-week carb load.
Top up muscle glycogen before your A race. Hit 8–12 g of carbs per kg per day for 2–3 days, spread across 5 meals. Cut fat & fibre, lean on familiar foods.
Per day
700g
10 g/kg for 3 days
Per meal (×5)
140g
Total load
2100g
Daily food equivalents
Cooked rice
15.6cups
Cooked pasta
16.3cups
Bananas
25.9
Bagels
14.0
Gels (25g)
28.0
Rules of the road
- • Don't try anything new race week — only foods you know sit well.
- • Drop fibre 24–36h out to keep the gut quiet.
- • Sodium with each meal: 500–1000 mg helps you hold fluid.
- • Expect 1–2 kg scale gain — that's water bound to glycogen, not fat.