Breno's Assistant
Online nowCarb Loading Calculator
Get personalized carbohydrate loading recommendations based on the latest research. Simply enter your details below to receive your race week nutrition plan.
Your Daily Targets
Race Week Plan
Breakfast (7-8 AM)
Begin moderate carb increase
Mid-Morning (10 AM)
Light snack
Lunch (12-1 PM)
Substantial meal, reduce fiber
Afternoon (3 PM)
Carb-focused snack
Dinner (6-7 PM)
Largest meal of the day
Evening (9 PM)
Light carb snack if needed
Breakfast (7-8 AM)
High carb, low fiber
Mid-Morning (10 AM)
Sports drink + snack
Lunch (12-1 PM)
White rice/pasta based
Afternoon (3 PM)
Easily digestible carbs
Dinner (6-7 PM)
Peak loading meal
Evening (9 PM)
Liquid carbs preferred
Breakfast (7-8 AM)
Maximum carb density
Mid-Morning (10 AM)
Liquid carbs + light snack
Lunch (12-1 PM)
Simple, familiar foods
Afternoon (3 PM)
Focus on hydration + carbs
Early Dinner (5-6 PM)
Final substantial meal
Evening (8 PM)
Light, optional snack
3-4 Hours Before
Main pre-race meal
90 Minutes Before
Light top-up (optional)
15-30 Minutes Before
Final glucose boost
During Race
Hourly intake target
Recommended Foods
High Glycemic Carbs
- White rice (1 cup = 45g carbs)
- White pasta (1 cup = 43g carbs)
- White bagel (1 large = 48g carbs)
- White bread (2 slices = 30g carbs)
- Instant oatmeal (1 packet = 27g carbs)
- Pretzels (1 cup = 48g carbs)
- Rice crisps cereal (1 cup = 23g carbs)
Quick Energy Sources
- Banana (1 large = 31g carbs)
- Apple sauce (1 cup = 51g carbs)
- Dates (3 pieces = 54g carbs)
- Honey (2 tbsp = 34g carbs)
- Maple syrup (2 tbsp = 26g carbs)
- Sports drinks (500ml = 30g carbs)
- Energy gels (1 gel = 25g carbs)
Convenient Options
- Peanut butter sandwich (1 = 35g carbs)
- Fruit juice (1 cup = 28g carbs)
- Pancakes (3 medium = 45g carbs)
- Rice cakes (2 cakes = 14g carbs)
- Fig bars (2 bars = 40g carbs)
- Gummy bears (1 small bag = 30g carbs)
- Jelly/jam (2 tbsp = 26g carbs)
💧 Hydration Protocol
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The Science Behind Your Plan
Your personalized carb loading plan is based on cutting-edge research showing that modern protocols can achieve the same glycogen supercompensation as traditional week-long methods in just 24-48 hours.
Performance Gains
Research shows 2-3% improvement in race times and 15-25% increase in time to exhaustion when glycogen stores are optimized through proper carb loading.
Glycogen Storage
Trained athletes can store 25-30g glycogen per kg of muscle mass - nearly double that of recreational athletes. This occurs through increased glycogen particle density rather than size.
Loading Protocol
The modified 1-day protocol using 10-12g/kg body weight achieves 90% of traditional loading benefits while minimizing GI distress and training disruption.
Gut Adaptation
Athletes can train their gut to tolerate 90-120g carbs per hour during racing through systematic adaptation, increasing SGLT1 transporters and gastric emptying rates.
Body Size Matters
Recent 2024 research shows larger athletes can oxidize up to 45g/hour of exogenous carbs compared to 33g/hour in smaller athletes, requiring proportional adjustments.
Hydration Synergy
Each gram of glycogen binds 3-4g of water. Expect 1-3 pounds of weight gain during successful loading - this indicates proper glycogen storage, not excess calories.