When you think about preparing for a big race, you probably picture clocking miles, fine-tuning your running form, and maybe obsessing over which shoes will make you feel most like a cheetah. But there’s one critical part of race prep that doesn’t involve hitting the pavement: carbo-loading. That’s right, strategically consuming carbohydrates is like filling your car with premium fuel before a long road trip—only this time, the car is your body, and the fuel is a heap of pasta or a bowl of rice. If you play your carbs right, you’ll have enough energy to run fast and avoid the dreaded “bonk” (where your legs turn to jelly, and you wish you could just sit down and watch Netflix). As a chef and coach, I would like to make it simple for you.

If you’re thinking carbo-loading means eating three pizzas the night before your race, we need to talk. Let’s walk through how to do this right, day by day,.  This is not bible;  but adequately researched, applied and with success. 

Carbohydrates are your body’s favorite energy source when it comes to endurance activities like running. They get stored as glycogen in your muscles and liver, which your body taps into when you’re churning out miles. But here’s the catch: glycogen storage is limited. Once you run out, your body says, “Sorry, no more gas,” and your pace starts dropping like a bad habit. By carbo-loading, you’re aiming to max out those glycogen stores so you can run longer without running on fumes. This strategy is particularly effective for races lasting 90 minutes or longer—think marathons, half-marathons, or any race where you might question your life choices, but can also be applied to 10ks and 5ks.

The Week Before the Race: Build the Base

The week leading up to your race is like the opening act before the main event. Carbo-loading is most effective when it’s paired with a proper taper—a period of reduced training intensity—to prevent glycogen depletion.  You’re not going all-in on carbs yet, but you’re starting to lay the groundwork. Think of it as carbo-loading foreplay—don’t go too fast, but don’t slack off either.  

Carbohydrate Goal:

2.5-5 grams of carbs per pound of body weight. (A 150-pound runner would aim for about 375-750 grams of carbs per day).  This will also be 1500+ calories in carbs.  Try to make them high quality carbs such breads, cereal, rice, pasta, vegetables and fruit.

You’re still eating a balanced diet at this point, meaning you shouldn’t start replacing every meal with bread and rice. At the start of your carbo-loading plan, focus on gradually increasing your carbohydrate intake while maintaining a balanced diet of proteins and fat.  Your ratio should be 55-65% carbs, 25% protein and the rest fats.  Also, you’re tapering your training, so your body needs fewer calories than when you were running 20 miles on Saturday mornings for fun (yes, we question that definition of fun too).

Sample Day:

• Breakfast: Oatmeal with banana slices and a drizzle of honey. Sprinkle in some humor—pretend you’re in a commercial for a wholesome breakfast.
• Lunch: Turkey sandwich on whole-grain bread with a side of sweet potatoes. Feel free to tell yourself you’re basically carbo-loading on Thanksgiving food.
• Dinner: Salmon (for the omega-3s, obviously) with brown rice and roasted veggies. Consider impressing your friends by calling it “carbo-loading fine dining.”
• Snacks: Fruit, yogurt with granola, or crackers with hummus. Just don’t start carbo-loading on cookies yet. Save that for post-race.

3-4 Days Before the Race: Carb-a-palooza

Now the real fun begins. As you enter the final stretch before the race, carbs should make up 70-80% of your diet. At this point, your body is like a kid at a candy store—only the candy is glycogen, and your muscles are stockpiling it like it’s going out of style.

Carbohydrate Goal:

6-7 grams of carbs per pound of body weight. (So, that 150-pound runner needs about 900-1,050 grams of carbs per day.)

This is where you trade out the hearty, fiber-rich grains for simpler carbs like white pasta, white rice, and low-fiber bread. It’s like the difference between a slow cooker meal and fast food. You want easier to digest foods stuff  so it can be stored as glycogen without gumming up the works.

Sample Day:

• Breakfast: Pancakes with maple syrup. That’s right, pancakes. The breakfast of carbo-loading champions.
• Lunch: White pasta with marinara sauce and a side of chicken. Be proud that you’ve graduated from “eating responsibly” to “eating for fuel.”
• Dinner: Stir-fried tofu with white rice. If anyone questions your refined taste, remind them that tofu and rice is a carbolicious combo.
• Snacks: Pretzels, sports drinks, bananas. You’re allowed to snack more now. Feel free to high-five yourself for choosing carbs over chips.

1 Day Before the Race: Don’t Get Too Wild

Here we are—the final countdown to race day. If you’re tempted to have a last-minute feast like you’re auditioning for a food competition, please don’t. The day before the race is all about easy digestion, not overeating. Think of it like stocking up for a storm—you need enough supplies, but if you hoard too much, it’ll get messy.  The day before the race is crucial for optimizing your glycogen stores without overloading your digestive system. Continue eating a high-carbohydrate diet, but focus on smaller, more frequent meals to avoid feeling bloated or sluggish. Hydration is critical—drink water steadily throughout the day but avoid over-hydrating.

Carbohydrate Goal:

7-8 grams of carbs per pound of body weight. (For our 150-pound example, that’s 1,050-1,200 grams of carbs.)

Keep the meals light and avoid anything that could trigger digestive distress (yes, this is the time to avoid mystery foods, even if they’re “carb-tastic”).

Sample Day:

• Breakfast: Bagel with jelly and some apple juice. Simple, tasty, and easy on the gut.
• Lunch: White rice with grilled chicken and a side of carrots. Chicken and rice is about as race-prep-approved as it gets.
• Dinner: A small portion of pasta, a dinner roll, and some light vegetables. Think “last supper” minus the heaviness.
• Snacks: Crackers, bananas, sports drinks. Yes, it’s kind of bland, but tomorrow you’ll thank me (or Coach Carei) when you aren’t dealing with unexpected pit stops mid-race.

Race Day Fueling: Keep It Light, Keep It Right

Race day morning is like a first date—don’t overdo it, but don’t show up empty-handed either. About 3-4 hours before the race, have a light meal that’s high in easily digestible carbohydrates.

Carbohydrate Goal:

1-1.5 grams of carbs per pound of body weight. (For a 150-pound runner, that’s 150-225 grams of carbs.)

Sample Race Day Breakfast:

• Option 1: A bagel with honey and a banana. It’s simple, tasty, and won’t weigh you down.
• Option 2: Oatmeal with some fruit and a sports drink. Pretend you’re an elite athlete even if you’re just a regular mortal.

During the race: If you’re running for more than 90 minutes, bring snacks! Energy gels, sports drinks, and bananas are your best friends. Aim for 30-60 grams of carbs per hour.

The Best Carbo-Loading Foods (Aka, Your New Best Friends)

1. White Pasta – 43 grams of carbs per cup
2. White Rice – 45 grams of carbs per cup
3. Sweet Potatoes – 26 grams of carbs per medium potato
4. Oatmeal – 27 grams of carbs per cup (cooked)
5. Bananas – 27 grams of carbs per medium banana
6. Quinoa – 39 grams of carbs per cup
7. Bagels – 55 grams of carbs per bagel
8. Pancakes – 28 grams of carbs per 2 small pancakes
9. Bread (White or Whole-Grain) – 14 grams of carbs per slice
10. Pretzels – 23 grams of carbs per ounce
11. Sports Drinks – 14 grams of carbs per 8-ounce serving
12. Energy Gels – 20-30 grams of carbs per packet
13. Fruit Juices – 25-30 grams of carbs per 8-ounce glass
14. Crackers – 21 grams of carbs per ounce
15. Granola Bars – 25-40 grams of carbs per bar

Conclusion: Go Forth and Carb Load

Carbo-loading, when done right, is like a well-planned heist—except instead of stealing jewels, you’re filling your muscles with glycogen. By gradually increasing your carbohydrate intake and tapering your workouts, you can ensure your body is primed for race day. Just remember: this is a strategy, not an excuse to live at the pasta bar. Stick to the plan, have some fun, and get ready to crush that race—thanks to your expert fueling skills!

*The meals listed are just suggestions.  You need to experiment and experience which foods work for you most effectively.  For shorter races, you probably will only need a 2-3 day pre-race carb plan.