MAVR BlogApril 6, 20269 min read
Marathon Carb Loading: A Practical 3-Day Plan That Actually Works
Skip the pasta-party myths. Use this three-day carb-loading structure to maximize glycogen stores without feeling bloated on race morning.
MarathonCarb LoadingPerformance
Great marathon races are often decided before the gun goes off. Carb loading done well gives you a bigger energy tank for the final 10K.
3-Day Carb Loading Structure
| Feature | Day | Target | Practical Focus |
|---|---|---|---|
| T-3 | 7–8g carbs/kg | Increase carbs, reduce heavy fiber | |
| T-2 | 8–10g carbs/kg | Keep meals familiar and easy to digest | |
| T-1 | 8–10g carbs/kg | Earlier dinner, lower fat and spice |
What to Avoid
- Massive, late-night dinner the night before.
- New foods you never tested in training.
- Very high-fiber meals in the final 24 hours.
- Undersalting food if conditions will be warm.
Race Morning Plan
- Eat 2–3 hours before start: 1–2g carbs/kg.
- Top-up 10–15 minutes before gun with 20–25g quick carbs.
- Start fueling early in-race: first gel around 25–35 minutes.