Carb Loading Before a Marathon: Tips, Strategies & Why It Matters

Whether you're gearing up for your very first marathon or aiming to push your limits in an ultramarathon, chances are carb loading has already crossed your mind. I breaks down the essentials of effective carb loading, demystifying a process that’s often misunderstood by both novice and seasoned runners alike.

Why Carb Loading Matters

Carbohydrate loading is all about maximising your body's energy reserves so you can go the distance on race day. The principle is simple: fuel up with extra carbs in the 48 hours leading up to your marathon or ultra, so your muscles have plenty of glycogen to draw upon. As I explain, "what you're trying to do is load your carbohydrate levels within your body... so you have more fuel in the tank."

How Much Carbohydrate Should You Eat?

The recommended target for carb loading is between 8 and 10 grams of carbohydrate per kilogram of your body weight, each day. For me, who weighs around 66.5kg, that's roughly 660g of carbs—a daunting figure for anyone! It's understandable to find this challenging, and I don't sugar-coat the reality: "It's almost borderline impossible to do it without feeling bloated, sluggish, all these side of things."

Practical Carb Loading Strategies

To hit your carb targets, I suggest a mix of meal planning and smart snacking:

• Staple Carb Sources: Pasta, rice, bread, and potatoes become your allies, even if you don't normally eat much of them.

• Healthy Selections: Focus on nutritious carbs; avoid exclusively loading up on processed snacks to protect digestion.

• Snacks & Drinks: Incorporate high-carb snacks—thin jam, peanut butter, bananas, energy bars, smoothies, and energy drinks.

• Space Your Intake: Spread your carbs across 3 meals and 3 snacks, breaking your daily target into manageable chunks.

Online tools or simple searches can help you estimate the carb content of foods, but don't get too bogged down in the numbers. As I say, “if you don't hit your target, don't worry too much—you’re already consuming more carbohydrates than usual, and that's ultimately the point.”

Final Tips for Race Day

Continue carb loading with an easy-to-digest meal on the morning of your race. Most importantly, test your strategy before the big day to avoid digestive surprises. In real-life, experience reminds us: “Make sure you're taking stuff that your body can consume and digest effectively, so it doesn't cause issues on the course.”

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Stay Positive, Stay Happy—and Good Luck on Race Day!