{"id":6648,"date":"2022-03-06T19:26:37","date_gmt":"2022-03-06T19:26:37","guid":{"rendered":"https:\/\/www.runwithcaroline.com\/?p=6648"},"modified":"2022-10-08T16:33:51","modified_gmt":"2022-10-08T15:33:51","slug":"carb-loading-for-runners","status":"publish","type":"post","link":"https:\/\/www.runwithcaroline.com\/carb-loading-for-runners\/","title":{"rendered":"Carb loading for runners: Foods to eat and mistakes to avoid"},"content":{"rendered":"<style>img#mv-trellis-img-1::before{padding-top:149.92679355783%; }img#mv-trellis-img-1{display:block;}img#mv-trellis-img-2::before{padding-top:149.92679355783%; }img#mv-trellis-img-2{display:block;}img#mv-trellis-img-3::before{padding-top:149.92679355783%; }img#mv-trellis-img-3{display:block;}img#mv-trellis-img-4::before{padding-top:149.92679355783%; }img#mv-trellis-img-4{display:block;}<\/style>\n<p>For many runners, carb loading is done the week before a long-distance run or race. <\/p>\n\n\n\n<p>Carb loading for runners is a well-known race strategy to help you perform better on race day.&nbsp;<\/p>\n\n\n\n<p>You may have heard of the term &lsquo;carb loading&rsquo; in the running community. <\/p>\n\n\n\n<p>For many long distance runners, it&rsquo;s a rite of passage before a half marathon or marathon.<\/p>\n\n\n\n<p>But what exactly is carb loading? What are you supposed to eat and when during the carb loading period? And more importantly how do you know if you&rsquo;re doing it properly?<\/p>\n\n\n\n<p>In this guide we&rsquo;ll explore:<\/p>\n\n\n\n<ul><li>What is carb loading?<\/li><li>Why is carb loading for runners important?<\/li><li>How to carb load<\/li><li>3 carb loading strategies<\/li><li>What are the best foods to eat when carb loading?<\/li><li>What foods should you avoid when carb loading?<\/li><li>Sample carb loading plan for breakfast, lunch and dinner<\/li><li>Carb loading for runners: 7 carb loading mistakes to avoid<\/li><\/ul>\n\n\n\n<p>Ready?<\/p>\n\n\n\n<p>Let&rsquo;s get started!<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-1-683x1024.png\" alt=\"carb loading for runners\" class=\"wp-image-6650\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-1-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-1-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-1-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-1-735x1103.png 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-1-223x335.png 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-1-231x347.png 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-1-347x520.png 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-1-427x640.png 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-1-512x768.png 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-1-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-1-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-1.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"eager\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20683%201024'%3E%3Crect%20width='683'%20height='1024'%20style='fill:%23e3e3e3'\/%3E%3C\/svg%3E\" alt=\"carb loading for runners\" class=\"wp-image-6650 eager-load\" title=\"\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-1.png\" id=\"mv-trellis-img-1\" data-src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-1-683x1024.png.webp\" data-srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-1-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-1-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-1-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-1-735x1103.png.webp 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-1-223x335.png.webp 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-1-231x347.png.webp 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-1-347x520.png.webp 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-1-427x640.png.webp 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-1-512x768.png.webp 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-1-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-1-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-1.png.webp 1000w\" data-svg=\"1\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What is carb loading?<\/strong><\/h2>\n\n\n\n<p>Simply put, carb loading (also known as carbohydrate loading) is a nutritional strategy used by endurance athletes in the days leading up to a race or event.<\/p>\n\n\n\n<p>The act of carb loading involves several days of eating carb-rich meals, whilst minimising the amount of aerobic activity to reduce the amount of carbs you are using.<\/p>\n\n\n\n<p>Carbohydrates are a very important fuel source for your body.<\/p>\n\n\n\n<p>The idea is that you increase the amount of carbohydrate stores (also known as glycogen stores) in your body so that you can utilise these on race day.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/the-best-protein-food-for-runners\/\" data-type=\"post\" data-id=\"2525\">The best protein foods for runners<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Why is carb loading for runners important?<\/strong><\/h2>\n\n\n\n<p>Carb loading is important because it helps to reduce fatigue and improve performance when performing endurance activities like running or cycling.<\/p>\n\n\n\n<p>If your carbohydrate stores are low, you will struggle to muster enough energy. <\/p>\n\n\n\n<p>Hence why it&rsquo;s important to build them up ahead of race day.&nbsp;<\/p>\n\n\n\n<p>According to a <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/9291549\/\" target=\"_blank\" rel=\"noopener\">1997 study<\/a>, high carbohydrate diets have been reported to improve performance by 2 to 3%. <\/p>\n\n\n\n<p>Citing that in endurance events lasting more than 90 minutes, elevated glycogen content will postpone fatigue by approximately 20%.&nbsp;<\/p>\n\n\n\n<p>Whilst carb loading is recommended for endurance activities lasting 90 minutes or more, there are limited benefits for shorter durations of exercise or short bursts of activity like weight training.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/smoothie-recipes-for-runners\/\" data-type=\"post\" data-id=\"1388\">6 smoothie recipes for runners<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-2-683x1024.png\" alt=\"carb loading for runners\" class=\"wp-image-6651\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-2-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-2-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-2-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-2-735x1103.png 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-2-223x335.png 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-2-231x347.png 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-2-347x520.png 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-2-427x640.png 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-2-512x768.png 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-2-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-2-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-2.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-2-683x1024.png.webp\" alt=\"carb loading for runners\" class=\"wp-image-6651 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-2-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-2-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-2-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-2-735x1103.png.webp 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-2-223x335.png.webp 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-2-231x347.png.webp 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-2-347x520.png.webp 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-2-427x640.png.webp 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-2-512x768.png.webp 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-2-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-2-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-2.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-2.png\" id=\"mv-trellis-img-2\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How to carb load<\/strong><\/h2>\n\n\n\n<p>You may be wondering to how to carb load before a half marathon, how to carb load before a marathon, or simply when to carb load before a long run. <\/p>\n\n\n\n<p>There are various methods for carb loading before race day, but essentially all these methods involve you consuming a higher level of carbs in order to increase your glycogen stores.&nbsp;<\/p>\n\n\n\n<p>The foods you eat during this time should be:<\/p>\n\n\n\n<ul><li>High carb<\/li><li>Low fat<\/li><li>Low fibre<\/li><\/ul>\n\n\n\n<p>Carb loading should <em>always<\/em> be done in the days leading up to a race or event.&nbsp;<\/p>\n\n\n\n<p>If you are competing in a long distance event like a half marathon or marathon, then carb load for between 2 to 7 days ahead of the event depending on your preferences.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/what-to-eat-before-running-in-the-morning\/\" data-type=\"post\" data-id=\"8416\">What to eat before running in the morning<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>3 carb loading strategies<\/strong><\/h2>\n\n\n\n<p>Here are a few sample carb loading strategies to follow ranging from 1 to 6 days:<\/p>\n\n\n\n<p><strong>1 day carb load<\/strong><\/p>\n\n\n\n<ul><li>Consume a high carb diet so you get about 70% of your calories from carbs.&nbsp;<\/li><li>Do not exercise for one day.<\/li><\/ul>\n\n\n\n<p><strong>3 day carb load<\/strong><\/p>\n\n\n\n<ul><li>Days 1 to 3: Consume a high carb diet so you get about 70% of your calories from carbs.&nbsp;<\/li><li>Throughout these 3 days, perform no exercise.&nbsp;<\/li><\/ul>\n\n\n\n<p><strong>6 day carb load<\/strong><\/p>\n\n\n\n<ul><li>Days 1 to 3: Consume a moderate carb diet so you get about 50% of your calories from carbs.&nbsp;<\/li><li>Days 4 to 6: Consume a high carb diet so you get about 70% of your calories from carbs.&nbsp;<\/li><li>Throughout these 6 days, gradually decrease the amount of running. On days 4 to 6, for example, you should be doing as little exercise as possible, roughly 0-20 minutes per day.<\/li><\/ul>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/ultimate-running-race-day-checklist\/\" data-type=\"post\" data-id=\"5820\">The ultimate running race day checklist<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What are the best foods to eat when carb loading<\/strong>?<\/h2>\n\n\n\n<p>During the carb loading period you should focus on getting most of your calories from carbohydrates.&nbsp;<\/p>\n\n\n\n<p>As mentioned previously, the best foods for carb loading are those that are rich in carbohydrates and low in fat and fibre.<\/p>\n\n\n\n<p>Whilst foods high in fibre are not bad for you, it&rsquo;s wise to limit the amount of fibre in your diet during the carb loading period because foods high in fibre are harder to digest.<\/p>\n\n\n\n<p>You may be wondering what carbs are best for runners? Here are some good foods that are high in carbs:<\/p>\n\n\n\n<ul><li>White or brown pasta<\/li><li>White or brown bread<\/li><li>White rice<\/li><li>Porridge oats<\/li><li>Unsweetened, low-fibre cereal&nbsp;<\/li><li>Unsweetened granola<\/li><li>White potatoes (without skins)<\/li><li>Sweet potatoes (without skins)<\/li><li>Sweetcorn<\/li><li>Butternut squash<\/li><li>Fruit<\/li><li>Some fruit juices<\/li><li>Sports drinks<\/li><li>Beans and legumes<\/li><li>Low fat milk<\/li><li>Low fat yoghurt<\/li><\/ul>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/taste-blood-when-running\/\" data-type=\"post\" data-id=\"8995\">Taste blood when running? 7 causes + ways to prevent it <\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What foods should you avoid when carb loading<\/strong>?<\/h2>\n\n\n\n<p>Stay away from foods high in refined carbohydrates as these will cause a temporary spike in your glucose levels and will leave you hungrier and more prone to snacking.&nbsp;<\/p>\n\n\n\n<p>Foods high in refined carbohydrates include:<\/p>\n\n\n\n<ul><li>Cakes<\/li><li>Biscuits<\/li><li>Sweets<\/li><li>Pastries<\/li><li>Fizzy drinks<\/li><li>Sweetened breakfast cereals<\/li><li>Sweetened cereal bars<\/li><li>Sweetened energy bars<\/li><\/ul>\n\n\n\n<p>Whilst the occasional treat is fine, you don&rsquo;t want your main source of carbohydrates to be refined carbs.&nbsp;<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/does-running-burn-belly-fat\/\" data-type=\"post\" data-id=\"8077\">Does running burn belly fat? 10 effective tips to lose belly fat<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-3-683x1024.png\" alt=\"carb loading for runners\" class=\"wp-image-6652\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-3-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-3-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-3-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-3-735x1103.png 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-3-223x335.png 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-3-231x347.png 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-3-347x520.png 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-3-427x640.png 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-3-512x768.png 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-3-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-3-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-3.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-3-683x1024.png.webp\" alt=\"carb loading for runners\" class=\"wp-image-6652 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-3-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-3-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-3-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-3-735x1103.png.webp 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-3-223x335.png.webp 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-3-231x347.png.webp 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-3-347x520.png.webp 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-3-427x640.png.webp 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-3-512x768.png.webp 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-3-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-3-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-3.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-3.png\" id=\"mv-trellis-img-3\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Sample carb loading meal plan<\/strong><\/h2>\n\n\n\n<p>Now you know the best foods and foods to avoid when carb loading, here&rsquo;s how you put it all together in a sample meal plan.<\/p>\n\n\n\n<p>The meal plan is split into breakfast, lunch and dinner with mid-morning and mid-afternoon snacks. <\/p>\n\n\n\n<p><strong>Breakfast<\/strong> <strong>(between 06:00-10:00)<\/strong><\/p>\n\n\n\n<ul><li>A small bowl of porridge with milk of your choice, topped with 1 tbsp of nut butter (I like Pip &amp; Nut&rsquo;s almond butter)<\/li><li>1 banana<\/li><li>1 cup of orange juice<\/li><\/ul>\n\n\n\n<p><strong>Mid-morning snack<\/strong> <strong>(between 10:00-12:00)<\/strong><\/p>\n\n\n\n<ul><li>2 Nakd bars (flavour of your choice &ndash; I like the cocoa orange flavour)<\/li><\/ul>\n\n\n\n<p><strong>Lunch<\/strong> <strong>(between 12:00-14:00)<\/strong><\/p>\n\n\n\n<ul><li>A sandwich made with wholegrain bread (filling of your choice)<\/li><li>6 carrot sticks dipped in houmous<\/li><li>1 apple<\/li><li>1 glass of chocolate milk<\/li><\/ul>\n\n\n\n<p><strong>Mid-afternoon snack<\/strong> <strong>(between 14:00-17:00)<\/strong><\/p>\n\n\n\n<ul><li>Small jacket potato with baked beans<\/li><li>1 square of dark chocolate<\/li><\/ul>\n\n\n\n<p><strong>Dinner<\/strong> <strong>(between 17:00-20:00)<\/strong><\/p>\n\n\n\n<ul><li>Tofu cooked with white rice and a side of veggies<\/li><li>1 sports drink<\/li><\/ul>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/run-a-half-marathon-in-12-weeks\/\" data-type=\"post\" data-id=\"5703\">The ultimate 12 week beginner half marathon training plan<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-4-683x1024.png\" alt=\"carb loading for runners\" class=\"wp-image-6653\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-4-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-4-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-4-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-4-735x1103.png 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-4-223x335.png 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-4-231x347.png 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-4-347x520.png 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-4-427x640.png 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-4-512x768.png 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-4-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-4-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-4.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-4-683x1024.png.webp\" alt=\"carb loading for runners\" class=\"wp-image-6653 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-4-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-4-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-4-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-4-735x1103.png.webp 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-4-223x335.png.webp 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-4-231x347.png.webp 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-4-347x520.png.webp 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-4-427x640.png.webp 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-4-512x768.png.webp 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-4-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-4-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-4.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/carb-loading-for-runners-4.png\" id=\"mv-trellis-img-4\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Carb loading for runners: 7 carb loading mistakes to avoid<\/strong><\/h2>\n\n\n\n<p>Carb loading for runners can be minefield of information, so here are the top 7 carb loading mistakes to avoid as a runner:<\/p>\n\n\n\n<ol><li>Carb loading when you don&rsquo;t need to<\/li><li>Eating the wrong amount of carbs<\/li><li>Eating the wrong types of carbs<\/li><li>Eating too much fat<\/li><li>Eating too much fibre<\/li><li>Exercising too much<\/li><li>Eating unfamiliar foods<\/li><\/ol>\n\n\n\n<p><strong>#1 Carb loading when you don&rsquo;t need to<\/strong><\/p>\n\n\n\n<p>The general rule of thumb is that carb loading should be performed for endurance activities lasting 90 minutes or longer.&nbsp;<\/p>\n\n\n\n<p>So if you&rsquo;re a runner, think half marathon, marathon and ultra-marathon distances. <\/p>\n\n\n\n<p>You do not need to carb load for activities lasting under 90 minutes, or for short bursts of activity such as weight training or HIIT.<\/p>\n\n\n\n<p><strong>#2<\/strong> <strong>Eating the wrong amount of carbs<\/strong><\/p>\n\n\n\n<p>For your daily intake of carbs, experts recommend you eat between 8 to 10 grams of carbohydrates per kilogram of body weight.<\/p>\n\n\n\n<p>For example, if you weigh 70kg, then you will need to eat between 560 and 700 grams of carbs per day.&nbsp;<\/p>\n\n\n\n<p>The best way to track the amount of carbs you are eating on a daily basis is through a food tracking app like <a href=\"https:\/\/www.myfitnesspal.com\/\" target=\"_blank\" rel=\"noopener\">MyFitnessPal<\/a>.&nbsp;<\/p>\n\n\n\n<p><strong>#3<\/strong> <strong>Eating the wrong types of carbs<\/strong><\/p>\n\n\n\n<p>As discussed earlier, it is recommended you avoid refined carbohydrates &ndash; in other words foods that contain high levels of sugar such as biscuits, sweets and pastries.<\/p>\n\n\n\n<p><strong>#4<\/strong> <strong>Eating too much fat<\/strong><\/p>\n\n\n\n<p>In the process of loading up on carbs, it&rsquo;s all too tempting to consume foods that are high in both carbs and fats, such as desserts, buttery breads, pastries and ice cream.&nbsp;<\/p>\n\n\n\n<p>Increasing your carb intake doesn&rsquo;t mean you need to increase your fat intake. <\/p>\n\n\n\n<p>In fact, eating too much fat could cause weight gain or leave you feeling sluggish ahead of race day.<\/p>\n\n\n\n<p>Opt for high carb foods that are low in fat to avoid consuming too much fat.<\/p>\n\n\n\n<p><strong>#5<\/strong> <strong>Eating too much fibre<\/strong><\/p>\n\n\n\n<p>Whilst foods high in fibre have their own nutritional benefits, it&rsquo;s wise to limit the amount of high fibre foods before race day as they are harder to digest.<\/p>\n\n\n\n<p>The last thing you want on race day is your stomach rumbling away whilst it tries to break down food.<\/p>\n\n\n\n<p><strong>#6<\/strong> <strong>Exercising too much<\/strong><\/p>\n\n\n\n<p>You may have heard of the term &lsquo;tapering&rsquo; in the running community. <\/p>\n\n\n\n<p>Tapering refers to the process of reducing exercise in the days leading up to a race or event.<\/p>\n\n\n\n<p>Your training plan should hopefully include a tapering period in the last week. Aim to reduce the amount of exercise you do in the days leading up to the event.<\/p>\n\n\n\n<p>This will benefit your body, giving it that much-needed period of rest ahead of race day.<\/p>\n\n\n\n<p>It will also mean you&rsquo;re not burning all the calories that you have accumulated during the carb loading period.<\/p>\n\n\n\n<p><strong>#7<\/strong> <strong>Eating unfamiliar foods<\/strong><\/p>\n\n\n\n<p>Race day is already a nerve-wracking moment, you don&rsquo;t want to have to contend with an upset stomach as well.&nbsp;<\/p>\n\n\n\n<p>Opt for familiar, tried and tested foods that you know your stomach will be able to cope with.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>More food and nutrition tips:<\/strong><\/h2>\n\n\n\n<ul><li><a href=\"https:\/\/www.runwithcaroline.com\/the-best-protein-food-for-runners\/\" data-type=\"post\" data-id=\"2525\">The best protein foods for runners<\/a><\/li><li><a href=\"https:\/\/www.runwithcaroline.com\/key-hydration-tips-for-runners\/\" data-type=\"post\" data-id=\"5422\">Hydration and running performance: 4 key hydration tips for runners<\/a><\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>For many runners, carb loading is done the week before a long-distance run or race. Carb loading for runners is a well-known race strategy to help you perform better on race day.&nbsp; You may have heard of the term &lsquo;carb loading&rsquo; in the running community. For many long distance runners, it&rsquo;s a rite of passage &hellip;<\/p>\n","protected":false},"author":1,"featured_media":9329,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","disable-in-feed":false,"article-schema-type":"","disable-critical-css":false},"categories":[21,78,76,58],"tags":[250],"mv":{"thumbnail_id":9329,"thumbnail_uri":"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2022\/03\/37-300x300.png"},"_links":{"self":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/6648"}],"collection":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/comments?post=6648"}],"version-history":[{"count":8,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/6648\/revisions"}],"predecessor-version":[{"id":9330,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/6648\/revisions\/9330"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media\/9329"}],"wp:attachment":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media?parent=6648"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/categories?post=6648"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/tags?post=6648"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}