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One pasta dinner isn't a carb load.
Three days of familiar carbohydrate is. Set your weight and stomach tolerance to see the daily targets Fuelstate gives you.
Three days, one pattern.
A carb load is more of the meals you already eat, held steady for three days. Nothing new, nothing heroic.
- 3 days out Start the shift Add carbohydrate to meals you already eat. Rice, pasta, bread, potatoes, oats.
- 2 days out Keep the pattern Same foods, larger portions. Go easy on fiber and heavy fat if they sit hard.
- Day before Add nothing new Same pattern through dinner. No new restaurant, no new bar, no new drink.
What goes on the plate.
For a 150 lb runner, a loading day might be oats or toast at breakfast, rice or pasta at lunch and dinner, a banana or two, and the sports drink you already use on long runs. Scale it with your size and your gut.
Rehearse it before a key long run with the products you'll carry on race day. Race morning breakfast tops the load off; it isn't the load.
Eat more of
- Rice, pasta and bread
- Potatoes and oats
- Ripe bananas
- The drink you already train with
Go easy on
- High-fiber foods
- Large fried meals
- Anything new
- A timed sipping plan; drink to thirst
- One huge dinner. One pasta night isn't three days.
- New foods. The last week is late to experiment.
- No rehearsal. Try it before a long run first.
Fueling guidance is educational, not medical advice or a meal plan. If you have a medical condition, take medication, are pregnant, or have a history of disordered eating, talk to a qualified professional first.
Daily carb targets for all three days.
Fuelstate sets each day's grams from your weight and stomach, then reminds you as race day gets close.