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Carbohydrate loading is a short-term dietary strategy that maximizes muscle glycogen stores by increasing carbohydrate intake and reducing training load in the days before an endurance event. Higher glycogen stores delay the onset of fatigue and can improve sustained power and pace in events typically lasting longer than 90 minutes.

For classic carbohydrate loading before long endurance events, aim for roughly 8–12 g of carbohydrate per kg of body weight per day during the 24–72 hours before race start, depending on event duration and individual tolerance. Use the lower end for shorter events or athletes prone to GI issues and the higher end for ultras or heavy training loads.

Begin carbohydrate loading 24–72 hours before the event: a 1–2 day high-carb, low-fiber approach works well for many runners, while a 3-day protocol may be preferable for maximizing glycogen when event duration exceeds 2.5–3 hours. Pair the dietary plan with a taper in training to allow supercompensation of muscle glycogen.

Most athletes do not need formal carbohydrate loading for events under 90 minutes if they have a normal daily diet, because typical glycogen stores suffice. Instead, focus on pre-race meals 2–4 hours before start and intra-race fueling if the intensity is very high.

Choose low-FODMAP, low-fiber, and lower-fat carbohydrate sources (e.g., white rice, low-fiber breads, potatoes, glucose-based sports drinks) and spread intake across the day to minimize gastric distress. Trial the exact foods in training to identify tolerable options and consider carbohydrate timing (more during morning) to reduce night-time discomfort.

Liquid carbohydrate sources can be equally effective for increasing glycogen if they deliver the same carbohydrate load and are tolerated better by the athlete. Drinks and shakes are often preferable for athletes who struggle with large solid meals or need rapid absorption within 24 hours.

For ultra events, glycogen loading still helps but must be combined with a robust intra-race fueling plan because glycogen will still deplete over long durations; aim for 8–12 g/kg pre-race and plan to consume 60–90+ g carbohydrate per hour during the event depending on tolerance and fueling strategy. Also prioritize real-food practice and electrolyte balance to avoid GI and hyponatremia risks.

Women can follow the same basic principles but may need individualized adjustments because hormonal variations and average body mass change carbohydrate needs; practical adjustments include using grams/kg rather than absolute grams and trialing protocols across the menstrual cycle to find the best tolerance. Coaches should avoid one-size-fits-all plans and test strategies in training.

Common mistakes include increasing carbs without reducing training load, overeating high-fiber or high-fat carbohydrate sources that cause GI distress, and failing to personalize grams/kg needs or test plans before race day. Another frequent error is relying solely on pre-race loading and neglecting intra-race fueling.

You do not need to eliminate protein or fat, but reducing fat and fiber and slightly decreasing protein can make room for the increased carbohydrate calories while improving gastric tolerance. Maintain a modest protein intake to support recovery, especially if tapering training still includes strength work.