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 5–6 meals. Cut fat & fibre, lean on familiar foods.
Eat lots of
- • White rice (45 g / cup)
- • White pasta (43 g / cup)
- • Bagels (48 g each)
- • Bananas (27 g each)
- • Pretzels, white bread, sports drinks
- • Honey, jam, dates, applesauce
Avoid race week
- • High-fibre veg (broccoli, kale, beans)
- • Whole grains the last 24–36 h
- • Fatty, greasy, fried foods
- • Anything new — only foods you know
- • Alcohol (dehydrates, hurts sleep)
Common questions
How many carbs per kg should I eat when loading?
Target 10–12 g of carbohydrate per kg of body weight per day for 2–3 days before your race. First-timers start at the low end (10 g/kg), experienced loaders can push 12 g/kg.
When should I start carb loading?
Begin 2–3 days out. Modern research shows longer loading windows give no extra benefit and often cause GI discomfort. Hit the daily total, then taper fiber and fat the last 24–36 hours.
Will I gain weight from carb loading?
Yes, 1–3 lb (0.5–1.5 kg) is normal and expected. Every gram of glycogen binds ~3 g of water — the scale gain means it worked. Don't restrict the night before.
What about race morning?
3–4 hours pre-race: ~3 g/kg of carbs from familiar, low-fiber sources (white bagel, oatmeal, banana). 15–30 min pre-race: 25 g quick carbs (gel + water).
Race-week fueling, dialed in by your coach.
Carb loading works when it's integrated with your taper, your bricks, and your race-day gut. 1:1 coaching gets every piece right.
Boston-based · Trilingual EN/PT/ES · RRCA · USAT · TrainingPeaks L2 · 12× Boston qualifier