Carb Loading for a Long Race? Here’s How to Do It
You’ve heard or seen the stereotype of a runner eating a big plate of pasta the night before a marathon. But although a hearty helping of spaghetti is a pre-race tradition for many, effective carb loading for runners begins three to five days before the long race. Increasing your carbohydrate intake in the week leading up to a race can provide your muscles with a stream of glycogen that lasts well after the starting gun fires.
RELATED: Nutrition Tips For One Day Tournaments
During the days leading up to a race, an athlete should increase his or her intake of carbohydrates from 3.6 to 5.5 grams per pound of body weight. Here is a sample three-day meal plan that will help you fuel up correctly.
RELATED: Athlete-Approved Peanut Butter Sandwiches
Day 1
Breakfast
- 2 whole wheat pancakes topped with 1/2 cup of fresh berries
- 8 oz. of orange juice
Snack 1
- 1 banana with 2 tbsp. of peanut butter
Lunch
- 1 chicken taco with 4 oz. of grilled chicken, 1 soft whole wheat tortilla, 1/2 cup of shredded lettuce, and 1/2 cup of 2% shredded cheese
- 1 oz. of baked tortilla chips with in 1/4 cup of salsa
- 8 oz. of cranberry juice
Snack 2
- 6 oz. of Greek yogurt topped with 1/4 cup of granola
Dinner
- 6 oz. of grilled salmon
- 1 cup of wild rice
- 1 cup of cooked black beans
- 1 slice of angel food cake topped with 1/2 cup of fresh strawberries
RELATED: Non-Boring Salmon Recipes
Nutrient Analysis
- Calories: 2,788
- Carbohydrates: 450 g
- Protein: 147.5 g
- Fat: 51 g
Day 2
Breakfast
- 2 toasted whole wheat muffins
- 2 tbsp. of natural peanut butter
- 1 cup of fresh fruit
- 6 oz. of orange juice
Snack 1
- 1 medium apple
- 8 oz. of a sports drink
- 1/4 cup of natural almonds
Lunch
- Salad with 3 cups of fresh spinach, 4 oz. grilled chicken breast, 1/4 cup of dried cranberries, 1 hard boiled egg, 2 tbsp. of light vinaigrette dressing
- 1 tbsp. shredded Parmesan cheese.
- 1 cup of low-sodium chicken noodle soup with 5 saltine crackers
- 8 oz. of water
Snack 2
- 1 cup of raw vegetables and 1 oz. of whole wheat pretzels dipped in 2 tbsp. of hummus
- 8 oz. of a sports drink
Dinner
- Sandwich with 2 slices of whole wheat bread, 4 oz. grilled chicken breast, 2 tsp. of brown mustard, romaine lettuce, 1/2 cup of sliced roasted red bell peppers
- 1 cup of cooked green beans
- 1 medium baked potato with 1/2 cup of 2% cottage cheese
- 8 oz. of chocolate milk
RELATED: How To Hydrate With Food
Nutrient Analysis
- Calories: 3,357
- Carbohydrates: 554 g
- Protein: 156.6 g
- Fat: 61 g
Day 3
Breakfast
- 1 cup of oatmeal with 1/2 cup of 2% milk
- 1 tbsp. of natural peanut butter
- 1 tsp. of honey
- 1 tsp. of cinnamon
- 1/4 cup each of raisins and walnuts
- 6 oz. of orange juice
RELATED: Easy Overnight Oatmeal Recipes
Snack 1
- 2 whole grain graham cracker sleeves
- 1 cup of unsweetened applesauce
Lunch
(The day before a meal, your largest, most carb-heavy meal should be your lunch.)
- 2 cups of spaghetti
- 1 cup of marinara sauce
- 1/2 cup of steamed broccoli
- 2 slices of whole wheat bread
- 8 oz. lemonade
Snack 2
- 15 whole grain crackers dipped in 1 tbsp. of natural peanut butter
- 1 medium orange
Dinner
(Aim for a light, mild dinner the night before a race)
- 1 whole wheat pita stuffed with 2 oz. of lean luncheon meat (such as lean roast beef, turkey or chicken), 1/2 cup of shredded lettuce, 2 slices of tomato, 2 tbsp. spicy brown mustard, 1 oz. baked potato chips
- 1 chewy granola bar
- 8 oz. of a sports drink
Nutrient Analysis
- Calories: 3,016
- Carbohydrates: 539 g
- Protein: 88 g
- Fat: 56.5 g
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Carb Loading for a Long Race? Here’s How to Do It
You’ve heard or seen the stereotype of a runner eating a big plate of pasta the night before a marathon. But although a hearty helping of spaghetti is a pre-race tradition for many, effective carb loading for runners begins three to five days before the long race. Increasing your carbohydrate intake in the week leading up to a race can provide your muscles with a stream of glycogen that lasts well after the starting gun fires.
RELATED: Nutrition Tips For One Day Tournaments
During the days leading up to a race, an athlete should increase his or her intake of carbohydrates from 3.6 to 5.5 grams per pound of body weight. Here is a sample three-day meal plan that will help you fuel up correctly.
RELATED: Athlete-Approved Peanut Butter Sandwiches
Day 1
Breakfast
- 2 whole wheat pancakes topped with 1/2 cup of fresh berries
- 8 oz. of orange juice
Snack 1
- 1 banana with 2 tbsp. of peanut butter
Lunch
- 1 chicken taco with 4 oz. of grilled chicken, 1 soft whole wheat tortilla, 1/2 cup of shredded lettuce, and 1/2 cup of 2% shredded cheese
- 1 oz. of baked tortilla chips with in 1/4 cup of salsa
- 8 oz. of cranberry juice
Snack 2
- 6 oz. of Greek yogurt topped with 1/4 cup of granola
Dinner
- 6 oz. of grilled salmon
- 1 cup of wild rice
- 1 cup of cooked black beans
- 1 slice of angel food cake topped with 1/2 cup of fresh strawberries
RELATED: Non-Boring Salmon Recipes
Nutrient Analysis
- Calories: 2,788
- Carbohydrates: 450 g
- Protein: 147.5 g
- Fat: 51 g
Day 2
Breakfast
- 2 toasted whole wheat muffins
- 2 tbsp. of natural peanut butter
- 1 cup of fresh fruit
- 6 oz. of orange juice
Snack 1
- 1 medium apple
- 8 oz. of a sports drink
- 1/4 cup of natural almonds
Lunch
- Salad with 3 cups of fresh spinach, 4 oz. grilled chicken breast, 1/4 cup of dried cranberries, 1 hard boiled egg, 2 tbsp. of light vinaigrette dressing
- 1 tbsp. shredded Parmesan cheese.
- 1 cup of low-sodium chicken noodle soup with 5 saltine crackers
- 8 oz. of water
Snack 2
- 1 cup of raw vegetables and 1 oz. of whole wheat pretzels dipped in 2 tbsp. of hummus
- 8 oz. of a sports drink
Dinner
- Sandwich with 2 slices of whole wheat bread, 4 oz. grilled chicken breast, 2 tsp. of brown mustard, romaine lettuce, 1/2 cup of sliced roasted red bell peppers
- 1 cup of cooked green beans
- 1 medium baked potato with 1/2 cup of 2% cottage cheese
- 8 oz. of chocolate milk
RELATED: How To Hydrate With Food
Nutrient Analysis
- Calories: 3,357
- Carbohydrates: 554 g
- Protein: 156.6 g
- Fat: 61 g
Day 3
Breakfast
- 1 cup of oatmeal with 1/2 cup of 2% milk
- 1 tbsp. of natural peanut butter
- 1 tsp. of honey
- 1 tsp. of cinnamon
- 1/4 cup each of raisins and walnuts
- 6 oz. of orange juice
RELATED: Easy Overnight Oatmeal Recipes
Snack 1
- 2 whole grain graham cracker sleeves
- 1 cup of unsweetened applesauce
Lunch
(The day before a meal, your largest, most carb-heavy meal should be your lunch.)
- 2 cups of spaghetti
- 1 cup of marinara sauce
- 1/2 cup of steamed broccoli
- 2 slices of whole wheat bread
- 8 oz. lemonade
Snack 2
- 15 whole grain crackers dipped in 1 tbsp. of natural peanut butter
- 1 medium orange
Dinner
(Aim for a light, mild dinner the night before a race)
- 1 whole wheat pita stuffed with 2 oz. of lean luncheon meat (such as lean roast beef, turkey or chicken), 1/2 cup of shredded lettuce, 2 slices of tomato, 2 tbsp. spicy brown mustard, 1 oz. baked potato chips
- 1 chewy granola bar
- 8 oz. of a sports drink
Nutrient Analysis
- Calories: 3,016
- Carbohydrates: 539 g
- Protein: 88 g
- Fat: 56.5 g