My Carb Loading Plan

Carb Loading Calculator

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Carb loading is the process of increasing carbohydrate intake in the days leading up to a long race to top up glycogen stores in the muscles. It helps prevent running out of carbohydrates during the race and improves performance. The recommended carb loading period is two days for a half marathon and three days for a marathon or longer. The type of food to eat during carb loading includes potatoes, pasta, rice, oatmeal, cereal, bread, bagels, fruits, veggies, candy, and sports drinks.

High-fat foods like creamy pasta sauces, pizza, muffins, cakes, chocolate, and takeout food should be avoided or consumed in minimal amounts. Weight gain during carb loading is due to water weight, not fat. Rehearsing the carb loading plan prior to the race is recommended to get used to the food and make adjustments.

The amount of carbs needed per day during carb loading can be calculated using a carb loading calculator and can be translated into palm-sized portions for easier visualization.