16/10/2025
17 days before race day!
Fine-tuning my carbohydrate loading strategy so I don’t bonk at kilometer 30. Even with all the training, that fear of “the wall” still creeps in. Which is why this review on carbohydrate fueling couldn’t have come at a better time.
https://pmc.ncbi.nlm.nih.gov/articles/PMC11901785/
Here is some pointers I got from this review.
🥖 1️⃣ Carbo-Load Smart (36–48 hrs before race)
10–12 g carbs/kg/day for full glycogen stores
Focus on rice, pasta, bread, potatoes, fruits
Don’t try new foods—practice your “gut training”
Stay hydrated, avoid heavy fiber
🍚 2️⃣ Pre-Race Meal (2–4 hrs before)
1–4 g carbs/kg (e.g., oatmeal, banana, toast)
Keep it light, low-fat, low-fiber
Last meal ≈ 2 hours before gun start
Sip light carb drink if needed before start
🥤 3️⃣ During the Race
< 90 min: 30–60 g carbs/hr
> 150 min: 60–90 g carbs/hr
Mix glucose + fructose sources (gels, drinks)
Spread intake every 20–30 min (don’t overload)
Practice fueling during training
🍌 4️⃣ After the Finish Line
First 4 hrs: 1.0–1.2 g carbs/kg/hr
Next 24 hrs: 8–10 g carbs/kg total
Add protein + sodium to aid recovery
Replenish and refuel, your body earned it!
⚡ 5️⃣ Remember
Glycogen = endurance fuel
Bonking = glycogen depletion
Plan your carbs like your miles
Train your gut. Trust your plan. Run strong.
What are your carbohydrate strategies during a marathon?
Share your fueling tips and race-day hacks in the comments below! 🏃♂️🏃♀️🔥
