Runner's Guide to Effective Carb Loading for Race Day
A guide detailing how runners should increase carbohydrate intake before a race to maximize glycogen stores, with specific food recommendations and timing
Carbohydrate loading is a critical strategy for runners aiming to optimize their energy stores before a race. According to a guide from Runner's World, consuming ample carbs in the days before an event ensures the body's glycogen reserves are full, providing essential fuel for distances lasting longer than 90 minutes.
Dr. Benjamin Rapoport, a neurosurgeon, told Runner's World that proper carb loading won't make you faster but will allow you to run your best and avoid hitting the wall. The body uses glycogen, stored from carbohydrates, as its most accessible energy source for intense efforts like speedwork and long-distance races.
Best Food Sources for Carb Loading
Runners should aim to consume at least 4 grams of carbohydrates per pound of bodyweight daily in the two to three days before a race. While a big pasta dinner is a common image, many foods work.
Dr. Rapoport stated he eats rice for breakfast, lunch, and dinner. The guide lists several healthy, nutrient-rich carbohydrate sources runners can use, including whole grains, sweet potatoes, sprouted breads, and fruit. However, it also encourages refined carbohydrates like white bread, pancakes, waffles, tortillas, oatmeal, and bagels in the pre-race phase because they are easily absorbed and convert to glycogen quickly.
Timing and Meal Planning
Timing intake is key. Two to three days out, runners should swap some fats and proteins for more carbs. The day before the race, meals should be normal-sized but rich in carbs and lower in protein, fat, and fiber.
On race morning, about three hours before the start, runners should eat 2 to 3 grams of carbs per kilogram of bodyweight. The source suggests sample breakfasts like a bagel with peanut butter and a banana plus a sports drink, pancakes with syrup, or oatmeal with toast and a sports drink.
Foods to Avoid
To prevent stomach heaviness or mid-race bathroom breaks, runners should be cautious with certain foods. High-fat foods like butter, oils, and cheese digest slowly and can cause GI issues. Protein-rich foods also take longer to digest than carbs.
The guide warns against creamy pasta sauces, using a reference to a character from The Office who ate fettuccine Alfredo before a run. While fats and proteins don't need to be completely avoided, intake should be dialed back close to race time. Runners should also avoid introducing new foods and be cautious with high-fiber fruits too close to the start, as the fiber and fructose can upset the stomach.
The author, a former collegiate runner, credits a successful marathon personal record to a carb-loading plan that prioritized enjoyable foods, included refined carbs, and began three days before the race.
