The carb-loading guideline
Pre-race meal: 1–4 g/kg, eaten 1–4 h before the start
Source: the joint position statement on nutrition and athletic performance by the Academy of Nutrition and Dietetics, Dietitians of Canada and the American College of Sports Medicine (2016). The same paper recommends 30–60 g of carbohydrate per hour during events lasting 1–2.5 hours — plan that with the race fueling calculator.
Daily carbs by body weight
| Body weight | 10 g/kg | 12 g/kg | Pre-race (2 g/kg) |
|---|---|---|---|
| 50 kg (110 lb) | 500 g | 600 g | 100 g |
| 55 kg (121 lb) | 550 g | 660 g | 110 g |
| 60 kg (132 lb) | 600 g | 720 g | 120 g |
| 65 kg (143 lb) | 650 g | 780 g | 130 g |
| 70 kg (154 lb) | 700 g | 840 g | 140 g |
| 75 kg (165 lb) | 750 g | 900 g | 150 g |
| 80 kg (176 lb) | 800 g | 960 g | 160 g |
| 85 kg (187 lb) | 850 g | 1020 g | 170 g |
| 90 kg (198 lb) | 900 g | 1080 g | 180 g |
| 100 kg (220 lb) | 1000 g | 1200 g | 200 g |
Carb-loading foods
| Food | Carbs (approx.) |
|---|---|
| Cooked white rice, 1 cup (~160 g) | 45 g |
| Cooked pasta, 1 cup (~140 g) | 43 g |
| Plain bagel, 1 medium | 50 g |
| White bread, 2 slices | 26 g |
| Banana, 1 medium | 27 g |
| Sports drink, 500 ml | 30 g |
| Orange juice, 250 ml | 26 g |
| Honey, 1 tbsp | 17 g |
| Energy gel, 1 sachet | 22 g |
Typical values; check labels for your products.
Do
Choose low-fibre, low-fat carbs; spread them across 5–7 eating occasions; drink juice or sports drink to add carbs without bulk; reduce training volume.
Don’t
Eat one huge pasta dinner; try new foods; load up on fibre, fat or protein; panic about the 1–2 kg of water weight — it is stored glycogen.
Practise first. Rehearse your carb load before a long training run. Runners with diabetes or digestive conditions should plan with a doctor or sports dietitian.
Last reviewed: September 2026 · Health disclaimer