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Carb 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

-- Daily Carbs (g)
-- Daily Fluid (L)
-- Race Morning (g)

Race Week Plan

Breakfast (7-8 AM)

Begin moderate carb increase

--g

Mid-Morning (10 AM)

Light snack

--g

Lunch (12-1 PM)

Substantial meal, reduce fiber

--g

Afternoon (3 PM)

Carb-focused snack

--g

Dinner (6-7 PM)

Largest meal of the day

--g

Evening (9 PM)

Light carb snack if needed

--g

Breakfast (7-8 AM)

High carb, low fiber

--g

Mid-Morning (10 AM)

Sports drink + snack

--g

Lunch (12-1 PM)

White rice/pasta based

--g

Afternoon (3 PM)

Easily digestible carbs

--g

Dinner (6-7 PM)

Peak loading meal

--g

Evening (9 PM)

Liquid carbs preferred

--g

Breakfast (7-8 AM)

Maximum carb density

--g

Mid-Morning (10 AM)

Liquid carbs + light snack

--g

Lunch (12-1 PM)

Simple, familiar foods

--g

Afternoon (3 PM)

Focus on hydration + carbs

--g

Early Dinner (5-6 PM)

Final substantial meal

--g

Evening (8 PM)

Light, optional snack

--g

3-4 Hours Before

Main pre-race meal

--g

90 Minutes Before

Light top-up (optional)

--g

15-30 Minutes Before

Final glucose boost

--g

During Race

Hourly intake target

--g/hr

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.

Coaching That Gets Results. Athletes we train consistently qualify for elite events.

5 X

IRONMAN WORLD
CHAMPIONSHIP QUALIFIER

12 X

BOSTON MARATHON
QUALIFIER

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IRONMAN 70.3 WORLD
CHAMPIONSHIP QUALIFIER