Carb Loading
9 articles
NutritionSeptember 2, 2026 · 10 MIN
Carb Loading for Triathlon: A Distance-Specific Race Day Protocol
Triathlon carb loading differs from single-sport events because you must fuel three disciplines across 1–17 hours. Learn the 48-hour protocol, race morning meal, and discipline-specific fueling for sprint through Ironman distance.
NutritionAugust 28, 2026 · 10 MIN
Carb Loading for Ultra-Distance Events: Beyond the Marathon
Traditional 3-day carb loading works well for marathons, but ultra-distance events demand a modified approach. Modified protocols using 10-12g/kg over 36-48 hours, combined with fiber reduction and race-morning strategies, protect performance across events from 50K to 100 miles.
NutritionAugust 18, 2026 · 10 MIN
Carbohydrate Loading for Race Day: The 48-Hour Protocol That Actually Works
The classic 7-day carb-loading protocol is outdated. Modern research shows that 36–48 hours of high carbohydrate intake (10–12g/kg/day) supercompensates glycogen stores by 25–40% — without the depletion phase. Here's the practical protocol.
NutritionAugust 14, 2026 · 8 MIN
Race Week Meal Plan for Marathon Runners: A 7-Day Nutrition Schedule
A structured race week meal plan increases muscle glycogen stores by 50–100% without the bloating of old-school carb loading. This day-by-day guide covers macros, meal timing, hydration, and race-morning breakfast.
NutritionAugust 8, 2026 · 7 MIN
Marathon Taper Week Nutrition: What to Eat in the Final 7 Days Before a Race
The taper is not a holiday for your diet. Strategic carbohydrate loading, hydration management, and food avoidance in the final 7 days can add 2–4% to your race performance. Here's the complete evidence-based guide.
NutritionJuly 30, 2026 · 9 MIN
Race Week Nutrition: What to Eat in the 7 Days Before Your Race
Race week nutrition is not just the night-before pasta — it is a structured 7-day protocol that maximises glycogen stores, optimises gut comfort, and eliminates the food choices that cause race-day GI emergencies.
NutritionJuly 28, 2026 · 8 MIN
Carb Loading for a Half Marathon: What the Evidence Actually Says
Carb loading is proven to help marathon runners — but what about the half marathon? The answer depends on your pace and race duration. Here is a precise, evidence-based carb loading guide for 13.1 miles.
NutritionJuly 19, 2026 · 7 MIN
Carb Loading for Cycling: Gran Fondo, Century Rides, and Stage Races
Carbohydrate loading before multi-hour cycling events can increase muscle glycogen by 20–40%, delaying fatigue and improving sustained power output. Here's the protocol for gran fondos, centuries, and multi-day events.
NutritionApril 14, 2026 · 8 MIN
Carb Loading Before a Marathon: The Complete Athlete's Guide
Carb loading can add 2–3% to your marathon performance. But most runners do it wrong. Here's the evidence-based protocol that actually works.