Fuel and Flow with Jess
A Run Vault series on nutrition and hydration for performance

Carb Loading Made Easy: A Sports Nutritionist’s Guide for Runners

By Jesikah Ings, Run Vault Nutritionist

So, you’ve got a big race coming up. Exciting, nerve wracking, maybe a little intimidating. One thing you absolutely want on your side? Fuel. And not just any fuel. Carbohydrates.

Carb loading is your secret weapon for topping up glycogen stores so your muscles do not run out of steam when you need them most. Done right, it does not mean forcing down a mountain of pasta the night before. It can actually feel structured, calm, and enjoyable.

What Is Carb Loading and Why Does It Matter?

Carbohydrate loading increases the amount of glycogen stored in your muscles before endurance events. The more glycogen available, the longer you can maintain pace before fatigue sets in.

This strategy is most beneficial for races longer than 90 minutes, including half marathons, marathons, ultras, and long course triathlon events.

What Makes a Good Carb Loading Food?

In the days leading into your race, low fibre, easy to digest carbohydrates are your best friends. While wholegrains and high fibre vegetables are fantastic most of the time, they can increase bloating, bathroom trips, and gut discomfort close to race day.

Think of carb loading foods as options that fuel your muscles without overloading your gut.

Best Low Fibre Carb Options for Race Week

• White rice
• White pasta with a simple sauce
• Bagels and white bread
• Pretzels for a sodium top up
• Ripe bananas
• Honey or jam
• Peeled starchy vegetables such as potatoes, sweet potatoes, pumpkin, carrots
• Rice cakes
• Endurance focused energy bars

Sample Carb Loading Meals for Runners

The key is spreading carbohydrates across the day rather than relying on one heavy meal.

High Carb Breakfast Ideas (110 to 130g Carbohydrates)

• 3 slices white toast with 2 tablespoons jam or honey, large banana, and a glass of orange juice
• 1 large bagel with peanut butter and honey
• Rice porridge with milk and brown sugar
• 3 crumpets with honey and a glass of pineapple juice

High Carb Lunch and Dinner Ideas (115 to 150g Carbohydrates)

• 2 to 3 cups cooked pasta with extra lean mince and simple tomato sauce
• 3 cups cooked white rice with lean protein and teriyaki sauce
• 3 cups mashed potato with grilled fish and peeled carrots or pumpkin

Keep fats, heavy spices, and high fibre vegetables lower in the final one to two days. This is about fuelling performance, not winning a clean eating competition.

When Whole Foods Are Not Enough

Sometimes hitting carbohydrate targets with meals alone is difficult. This is where easy, carbohydrate dense options can help.

• Chocolate milk
• Fruit juice
• Smoothies
• Carbohydrate drinks and energy bars
• Extra sauces and syrups

These allow you to top up glycogen without feeling overly full while ensuring your muscles are fully fuelled.

Extra Race Week Performance Tips

Electrolytes

Do not wait until race morning. Adding sodium and hydration in the two days leading in can support digestion and performance.

Explore electrolyte options here: Electrolytes Collection

Beetroot Supplements

Beetroot products may support blood flow and endurance performance. Always test them in training first.

View beetroot supplements here: Nutrition Collection

Final Thoughts on Carb Loading

Carb loading is not about panic eating or experimenting the night before. It is a structured one to three day strategy of spreading carbohydrates across meals and snacks, choosing foods your stomach tolerates well, and topping up with convenient options if needed.

Get it right and you will feel light, fuelled, and ready to perform.

Need Help Dialling in Your Race Nutrition?

If you are unsure how much to eat, what foods work best for you, or how to structure race week, Jess can help take the guesswork out of carb loading and build a personalised strategy tailored to your body, your race, and your goals.

Chat with the Run Vault team in store or reach out to learn more about working with our in house Sports Nutritionist.

Jesikah Ings
Resident Nutritionist — Fuel & Hydration, Run Vault