12/11/2025
🥖 3-Day Carb-Loading Protocol for Stromlo Legends 🏃♂️🏃♀️
We’re just 3 days out from the Stromlo Running Festival, and for those tackling the longer distances (30 km + Marathon), this is the perfect window to top up your glycogen stores so you hit the start line with the tank FULL 🧡
🔥 Why Carb-Load?
Carb-loading increases muscle glycogen — your body’s primary fuel for endurance.
With full stores, you can maintain pace longer, delay fatigue, and avoid the “wall” late in the race.
🗓 The 3-Day Protocol
3 Days Out
Begin increasing carbs to 7–8 g per kg of bodyweight
Focus on wholegrain breads, rice, pasta, oats, fruit, potatoes
Keep protein moderate and fats light to make room for carbs
Hydrate well — aim for 3 L water + electrolytes
2 Days Out
Raise carbs to 8–10 g/kg bodyweight
Prioritise easy-to-digest carbs (white rice, pasta, low-fibre options)
Keep fibre moderate to avoid stomach issues
Reduce training load — just short, easy sessions
1 Day Out
Stick with low-fibre, high-carb meals
Eat small portions throughout the day rather than one big meal
Example day:
🥣 Oats + banana breakfast
🍚 White rice + chicken lunch
🍝 Pasta + light sauce dinner
🍌 Snacks: fruit, sports drinks, muffins
Keep fluids up with electrolytes every few hours
Avoid trying new foods or supplements
💡 Pro Tips
✅ Practice your race-day breakfast this week
✅ Avoid overeating – you want fuelled, not bloated
✅ Taper your fibre and keep your gut calm
✅ Include sodium-rich foods or drinks to help with hydration
Final Words:
You’ve done the hard work — now it’s time to fuel smart, trust your prep, and line up ready to crush it.
💪 ❤️💛💚 | |
