Beyond the Carb Calculator: A Marathon Carb-Loading Checklist
A carbohydrate target is a starting point. This checklist helps you turn that number into a practical plan without dramatically altering your usual carb intake
☐ Look at your usual intake: If your target feels like a big jump (>100-150 g), consider both your everyday fueling and how you’ll make the increase manageable. Carb load calculators use the formula 8 g/kg/day x 3 days but my hot take is if your intake isn’t at least 6 g/kg/day in training then to use these tips!
☐ Make smaller goals: Gradually add smaller servings of carbs throughout your day. You shouldn’t go 0 to 100. See below for specifics.
☐ Choose familiar foods: Build your plan around foods and drinks you already know you tolerate.
☐ Utilize liquids: Include carbohydrate-rich drinks such as juices, sports drinks, smoothies, flavored coffees, etc! It can double as hydration and electrolytes!
☐ Consider GI comfort. Adjust fiber and fat as needed for your tolerance while keeping enough food in your plan.
☐ Plan the logistics. Think through travel snacks, grocery shopping, restaurant options, and what’s available where you’re staying.
☐ Practice for future races. Rehearse your food choices and meal timing before race week so you know what works for you. Next time, work on daily intake of carbs throughout the training block. If you’re running 40 mpw+, intake should be a minimum of 6 g/kg/day:).
Add-On: Four Easy Carbohydrate Additions
Need help putting more carbs on your plate? Choose 4-5 options from the list below and add them to meals or snacks throughout your day.
Each provides approximately 25–30 g of carbohydrate, adding up to 100–150 g of additional carbs.
☐ Breakfast addition: ____________________
☐ Lunch addition: ____________________
☐ Snack addition: ____________________
☐ Dinner addition: ____________________
This is one way to build toward your individual target—not a complete carb-loading plan for everyone. Y
Foods and Drinks Providing Approximately 25–30 g of Carbohydrate
Breads and grains
1 English muffin
2 slices of bread providing about 12–15 g carbs each
½ a bagel providing 50–60 g carbs per whole bagel
⅔ cup cooked white rice
⅔ cup cooked pasta
½ cup dry oats, prepared with water
1 flour tortilla labeled with 25–30 g carbs
Fruit
1 medium banana
1 cup grapes
⅓ cup dried cranberries, depending on the brand
3 tablespoons raisins
Adding a fruit smoothie to your day would likely be ~2x (50-60g)
Snacks and easy additions
About 1¼ ounces (35 g) pretzels
1 granola bar labeled with 25–30 g carbs ( Clif Z bar, BoBos, Fig Bars)
A serving of cereal providing 25–30 g carbs—milk adds more
Drinks
8 ounces apple juice
12 ounces orange juice
About 16 ounces of a regular sports drink providing 25–30 g carbs
Amounts are approximate. Check labels, since brands, sizes, and preparation vary. Choose familiar options you tolerate well.