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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