Carb-Loading the Week Before a Marathon
Why Carb-Loading Matters
Carbohydrates are your body’s preferred fuel for running. In training, you burn a mix of carbs and fat, but on race day, carbs are what keep your legs turning over at marathon pace.
Your muscles can only store a limited amount of glycogen (carbohydrate), but with the right preparation you can maximise those stores so you start the marathon with a full tank.
The Timing
Forget the old myths about eating mountains of pasta the night before. Carb-loading is a process, not a single meal.
Begin increasing carbs 3–4 days before the marathon.
Keep your meals balanced — don’t suddenly double your portion sizes.
Think steady and consistent, not one giant plate of spaghetti.
What to Eat
Carb-loading doesn’t mean eating anything and everything. The goal is high-quality carbs that fuel your body well.
Great choices:
Rice, pasta, potatoes, couscous, oats.
Bread, bagels, wraps.
Fruit (bananas, berries, apples).
Low-fat yoghurt.
Avoid:
Heavy, fatty meals (they slow digestion and can leave you sluggish).
Anything new or unusual (save experiments for after race day!).
Keep It Simple
Stick to foods you know sit well with you. If you normally eat porridge and toast for breakfast, keep doing that. If pasta is your go-to, don’t suddenly switch to rice.
The goal is to top up glycogen stores without upsetting your stomach.
Don’t Forget Fluids
Carb-loading works best when you’re well hydrated. Water helps your body store glycogen, so sip regularly throughout the week. If you’re prone to cramp or running in the heat, include electrolyte drinks too.
The Night Before
Keep it familiar, light, and carb-focused. Think pasta with tomato sauce, rice with chicken, or a jacket potato with beans. Skip rich sauces, too much fibre, or anything that could upset your stomach.
Start carb-loading 3–4 days before the marathon.
Choose simple, high-quality carbs.
Don’t overeat — just shift the balance of your plate.
Stay hydrated to support glycogen storage.
Stick to familiar foods to avoid stomach drama.
Carb-loading isn’t about eating more, it’s about eating smart, so you arrive at the start line fuelled, light, and ready to go.