Episode 58: Carb Loading 101- Fueling Up for Peak Performance
Episode 58 is LIVE!
Carb Loading 101 — Fueling Up for Peak Performance
If you’ve ever wondered how to properly carb load before a race (or assumed it just meant a giant bowl of pasta the night before) this episode breaks down the science, strategy, and real-life examples you can apply right away.
In this episode, Coach Lauren explains:
What carb loading really is (and isn’t)
Why it matters for races >90 minutes
How much you actually need based on your body weight and training status
The science of glycogen storage and glucose metabolism
Easy tips to boost carb intake without feeling stuffed
Realistic, digestible meal examples using everyday foods
Sample Carb Load Plans
Here’s a practical breakdown of what a carb load looks like for race week using real food:
450g Carb Load (for 55–60 kg athlete or Beginner Athletes &/or Beginners to Carb Loading):
Breakfast (~100g)
1 bagel with peanut butter
1 banana
1 cup orange juice
Snack (~50g)
1 cup sweetened applesauce
Lunch (~100g)
1 whole PB&J or turkey sandwich
1 large baked potato
Snack (~50g)
½ cup raisins
Dinner (~100g)
2 cups cooked rice or pasta
Baked chicken breast
1/2 cup of cooked veg or small side salad
Evening Snack (~50g)
2 servings of candy (e.g., Swedish Fish, gummy bears)
600g Carb Load (for 70–75 kg athlete or Intermediate/ Advanced Athletes familiar with Carb Loading):
Breakfast (~100g)
1 bagel with peanut butter
1 banana
1 cup orange juice
Morning Snack (~100g)
1 cup sweetened applesauce
1 16 oz bottle of soda
Lunch (~125g)
1 PB&J or turkey sandwich
1 large baked potato
1 bottle sports drink
Afternoon Snack (~125g)
½ cup raisins
2 slices white bread with 2 tbsp preserves
Dinner (~100g)
2 cups cooked rice or pasta
Baked chicken breast
Evening Snack (~50g)
2 servings of candy
Pro Tip: Carb loading works best when paired with a taper and familiar, low-fiber foods. Use liquid carbs to keep intake high without feeling overly full.
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