Carb Loading Calculator
Calculate your carbohydrate loading needs for optimal race day glycogen stores.
Your Details
Daily Carb Target (Peak Days)
700g
2800 calories from carbs
Daily Meal Distribution
Breakfast175g
Morning Snack70g
Lunch175g
Afternoon Snack70g
Dinner175g
Loading Schedule
Day 1 (3 days out)Light 20-30 min560g
Day 2 (2 days out)Rest or very light560g
Day 3 (1 days out)Rest700g
Carb Loading Tips
Carbohydrate loading maximizes muscle glycogen stores, providing fuel for endurance events over 90 minutes.
- Focus on easily digestible carbs (rice, pasta, bread, potatoes)
- Reduce fiber intake to avoid GI issues
- Expect weight gain of 1-2kg (water stored with glycogen)
- Reduce training volume during loading phase
- Practice carb loading before training runs first