Your Guide to Carb Loading Before a Race
August 17, 2023

Carb loading is a practice used by distance runners before a race.
By eating more carbohydrates, the body has more energy to make it through longer endurance events (90 min+).
Carb Loading Benefits
- Allows you to run faster, stronger
- Prevents you from “hitting the wall”
- Increases running distance at a steady pace by up to 20%
Marathon runners should start carb loading 3 days before race day – 2 days for half-marathoners.
To calculate how many carbs you should eat in the days before a race, multiply:
Body Weight x 5 = total carbs in grams
Find your carb count
Eat your carbs evenly with meals and snacks throughout the day.
- Breakfast – 20%
- Morning Snack – 15%
- Lunch – 20%
- After Dinner Snack – 10%
- Dinner – 20%
- Afternoon Snack – 15%
Meal Ideas
- Potato: 26g
- Bagels: 55g
- Muffins: 26g
Other ideas: Low-fat granola, white pasta or rice, ramen
Snack Ideas
- Soft Pretzel: 90g
- Sports Drink: 36g
- Graham Cracker: 11g
Other ideas: Dried fruit, juice, gummy candy, tortilla chips
Tags: Exercise