Race-week fueling arithmetic
Turn your body weight into a daily carbohydrate target for the last two days before a race, split it across meals, and size the race-morning meal.
For races longer than about 90 minutes.
Printable loading plan
70 kg · 6 meals and snacks a day · pre-race meal 2 g/kg
2,800 kcal from carbohydrate
6 a day
Over 48 hours, before race morning
About 3 hours before the start
| Day | Carbohydrate | Meals and snacks | Per meal | Note |
|---|---|---|---|---|
| Two days out | 700 g | 6 | 117 g | Full loading day |
| Day before | 700 g | 6 | 117 g | Full loading day |
| Race morning | 140 g | 1 | 140 g | Pre-race meal about 3 hours before the start |
| Food | Carbs per portion | Portions for one meal (117 g) | Portions for the day (700 g) |
|---|---|---|---|
| Cooked white pasta, 100 g | 31 g | 3.8 | 22.6 |
| Cooked white rice, 100 g | 28 g | 4.2 | 25.0 |
| Plain bagel | 50 g | 2.3 | 14.0 |
| White bread, 1 slice | 15 g | 7.8 | 46.7 |
| Medium banana | 27 g | 4.3 | 25.9 |
| Orange juice, 250 mL | 26 g | 4.5 | 26.9 |
| Sports drink (6%), 500 mL | 30 g | 3.9 | 23.3 |
| Honey or jam, 1 tbsp | 15 g | 7.8 | 46.7 |
Approximate values; check your own labels. Mix several foods in each meal; juice and sports drink add carbohydrate without much bulk.
Use familiar, easily digested food and rehearse the load before a long training run. Do not try a new loading method before an important race.
It multiplies your weight by a daily target in grams per kg. The German Nutrition Society's sports nutrition position recommends 10–12 g/kg a day for 36–48 hours before races longer than about 90 minutes, and 1–4 g/kg in a meal 2–3 hours before races longer than an hour. The ISSN ultramarathon position stand advises about 10 g/kg for the 48 hours before an ultra so that you start with full stores. Our defaults are 10 g/kg for 48 hours, six meals and snacks a day, and 2 g/kg about 3 hours before the start.
A 36-hour load for a morning start begins in the afternoon two days out, so that day counts as half. The 8 g/kg option is the lower end of the older ISSN nutrient-timing range of 8–10 g/kg for one to three days; use it if larger amounts upset your stomach.
At 10 g/kg, carbohydrate alone supplies 40 kcal per kg a day: 2,800 kcal at 70 kg. Most of each meal has to be starchy staples, bread, fruit, juice or sports drink. Drinks and sweet snacks add carbohydrate without much bulk, which helps when you feel full. Both position stands warn about stomach trouble; the German Nutrition Society advises against trying a new loading method before an important race. Rehearse it before your longest training run.
Start full, then fuel steadily. A 24-hour race burns roughly 8,000–13,000 kcal, far more than you can store, so the hourly fueling plan does most of the work. Use the running calorie calculator to size it. Keep race morning familiar and modest before a slow start; you will be eating again within the first hour.
This is arithmetic for healthy adults. If you have diabetes or another condition affected by carbohydrate intake, plan race-week eating with a clinician.
10–12 g per kg of body weight a day for the 36–48 hours before the race: 700–840 g a day at 70 kg. The ISSN ultramarathon position stand uses about 10 g/kg for the 48 hours before an ultra, which is this calculator's default.
Two days, or 36–48 hours, at 10–12 g/kg, during the last days of your taper. The German Nutrition Society also describes a week-long version at 9–10 g/kg while training drops.
Loading is recommended for races longer than about 90 minutes. A 10K or a fast half marathon does not need it; eat normally and have a carbohydrate meal before the start.
Yes, so you start with full stores; the ISSN ultramarathon stand advises it. Even full stores cover only a small part of what a 24-hour race burns, so hourly fueling during the race still matters more.
A familiar, easily digested carbohydrate meal: 1–4 g per kg 2–3 hours before races longer than an hour. Our default is 2 g/kg about 3 hours before the start, 140 g at 70 kg.
The scale may read higher on race morning, because stored glycogen holds water. That is expected and is no reason to cut the load short.