Carb Loading 101: Fueling Up for Race Day

At All Good Running, we believe preparation is everything — and that doesn’t just apply to your training miles. How you fuel your body leading up to a big race can be the difference between feeling strong at mile 10 or hitting the dreaded wall.

One of the best tools runners have in their race week toolbox? Carb loading.

Let’s break it down, simple and clear:

Carb loading is a strategy where you increase your intake of carbohydrates in the days leading up to a race (typically 3-4 days before) to maximize the amount of glycogen stored in your muscles. Glycogen is the key energy source your body taps into during endurance events like half marathons and marathons.

More glycogen = more sustained energy = a better chance of crushing your race.

Carb loading is most effective for races lasting longer than 90 minutes — think half marathons, full marathons, and beyond.

If you’re running a 5K or 10K, you don’t need a full carb-loading protocol (but a good pre-race meal still matters).

Start carb loading about 2-3 days before race day. This gives your muscles time to fully stock up on glycogen.

1. Shift Your Plate, Don’t Overload It

Carb loading doesn’t mean eating everything in sight. It’s about adjusting the composition of your meals.

• Aim for 70–75% of your calories from carbs during this time.

• Reduce fats and proteins slightly to make room for more carbs without massively increasing calories (unless you’re intentionally fueling a larger energy expenditure).

2. Choose Smart Carbs

Stick to easily digestible carbs that won’t weigh you down:

• Pasta

• Rice

• Potatoes

• Oats

• Bread

• Fruits like bananas and berries

• Low-fiber cereals

Avoid super high-fiber, heavy, or super sugary foods that could cause GI issues.

3. Don’t Skip Hydration

Glycogen binds to water in your muscles. As you store more glycogen, your body naturally holds onto more water — so make sure you’re drinking plenty of fluids too.

4. Keep It Familiar

Race week is not the time to try that new funky quinoa salad or spicy street tacos. Stick with foods your body knows and tolerates well.

5. Don’t Forget Your Pre-Race Dinner and Breakfast

The night before the race, have a simple, carb-focused meal (like pasta with a little marinara and grilled chicken).

On race morning, eat a light, carb-rich breakfast 2–3 hours before go-time (toast with peanut butter and a banana is a classic for a reason).

• Eating giant portions all at once (spread it out over multiple meals and snacks).

• Ignoring protein entirely (your muscles still need a little protein for repair and maintenance).

• Gorging on high-fat, greasy foods (these slow digestion and can leave you feeling sluggish).

Breakfast:

Oatmeal with banana + honey

Snack:

Low-fiber granola bar + small apple

Lunch:

Turkey sandwich on whole wheat bread + pretzels

Snack:

Yogurt with granola

Dinner:

Pasta with marinara sauce, side of bread, small chicken breast

Hydration:

Sip water consistently throughout the day. Add a sports drink if needed.

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Carb loading isn’t complicated — it’s about eating smarter, not necessarily more.

Fuel your body right, and you’ll have the energy to finish strong, confident, and smiling.

You’ve done the training. Now, give yourself the fuel to match.

All Good Running is here cheering you on every step (and snack) of the way.