Episode 58: Carb Loading 101- Fueling Up for Peak Performance

Episode 58 is LIVE!Carb Loading 101 — Fueling Up for Peak PerformanceIf 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 minutesHow much you actually need based on your body weight and training status The science of glycogen storage and glucose metabolismEasy tips to boost carb intake without feeling stuffed Realistic, digestible meal examples using everyday foodsSample Carb Load PlansHere’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 butter1 banana1 cup orange juiceSnack (~50g)1 cup sweetened applesauceLunch (~100g)1 whole PB&J or turkey sandwich1 large baked potatoSnack (~50g)½ cup raisinsDinner (~100g)2 cups cooked rice or pastaBaked chicken breast1/2 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 butter1 banana1 cup orange juiceMorning Snack (~100g)1 cup sweetened applesauce1 16 oz bottle of sodaLunch (~125g)1 PB&J or turkey sandwich1 large baked potato1 bottle sports drinkAfternoon Snack (~125g)½ cup raisins2 slices white bread with 2 tbsp preservesDinner (~100g)2 cups cooked rice or pastaBaked chicken breastEvening 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.——————Enjoying the podcast? Please take a minute to rate and review the show — it helps us reach more runners like you!Found this helpful? Share this episode with a teammate or training partner who’s gearing up for their next race!Want 1:1 guidance for your fueling or training? Schedule your FREE Discovery Call thepersonalizedrunningdoc.com/scheduleThanks for tuning in to The Up & Running Podcast. Let’s keep showing up, fueling smart, and chasing those PRs! Listen now on Apple Podcasts and Spotify!