Carbohydrate Loading: How to Eat Right Before a Race

“Eat a huge plate of pasta the night before the race” — you’ve probably heard this concept, but true carbohydrate loading is not just about having a big meal. Done correctly, carbohydrate loading can increase your muscle glycogen stores by 20–40%, delivering significant performance gains in long-distance events.

Why Do You Need Carbohydrate Loading?

Glycogen: The Primary Fuel for Exercise

During moderate-to-high-intensity riding, the body relies mainly on glycogen stored in the muscles and liver for energy.

Glycogen Source	Storage Amount	Riding Time It Can Provide (70% FTP)
Muscle glycogen	300–500g	About 90 minutes
Liver glycogen	75–100g	About 20–30 minutes
Blood glucose	About 5g	A few minutes

Under normal conditions, muscle glycogen is about 60–70% full; carbohydrate loading can fill it to 90–100%.

The “Bonking” Phenomenon

When glycogen runs out, riders hit what is commonly called “bonking” — a sudden feeling of extreme fatigue, weak limbs, and scattered focus. The purpose of carbohydrate loading is to delay this moment as much as possible.

Race Types Where Carbohydrate Loading Applies

Race Duration	Benefit of Carbohydrate Loading	Recommendation
< 60 minutes	No significant benefit	Not needed
60–90 minutes	Slight benefit	Optional light implementation
> 90 minutes	Significant benefit	Strongly recommended
> 3 hours	Very important	Must be done

Modern Carbohydrate Loading Method (3-Day Protocol)

The traditional 7-day carbohydrate loading protocol has been simplified into a more practical 3-day protocol with equivalent results.

D-3 (3 days before the race)

• Training: Easy 1-hour ride (deplete some glycogen to increase replenishment efficiency)
• Diet: Start raising the carbohydrate ratio to 65%
• Carbohydrate intake target: 8–10g/kg body weight
• Food choices: White rice, pasta, sweet potatoes, bread, bananas

D-2 (2 days before the race)

• Training: Very easy 30-minute ride with 2 x 20-second sprints mixed in
• Diet: Maintain high carbohydrate intake
• Carbohydrate intake target: 8–12g/kg body weight
• Note: Reduce high-fiber foods (whole grains, vegetables) to ease digestive load

D-1 (1 day before the race)

• Training: Rest
• Diet: Maintain high carbohydrates, reduce fat
• Dinner: The most important meal (not the legendary massive plate of pasta, but a normal-sized high-carbohydrate meal)
• Do not try new foods

Food Choices for Carbohydrate Loading

Recommended Foods (Easy to Digest, High Glycogen Conversion Rate)

Food	Carbohydrate Content (per 100g)	Advantages
White rice	28g	Most common in Taiwan, easy to digest
Pasta (cooked)	25–30g	Traditional choice
White bread	50g	Quick replenishment
Banana	23g	Convenient to carry, contains potassium
Sweet potato (steamed)	20–25g	Contains electrolytes
Sports drink	6–8g/100ml	Rapid absorption
Energy gel	22–25g/packet	Easy to measure

Foods to Avoid

• High-fiber foods: Whole grains, legumes, large amounts of vegetables (may cause gastrointestinal discomfort)
• High-fat foods: Fried foods, nuts (slow digestion, affects glycogen replenishment rate)
• New foods: Untried foods carry gastrointestinal risk
• Alcohol: Interferes with glycogen synthesis and affects sleep

Race Day Eating Strategy

Breakfast (2–3 hours before the race)

Goal: Replenish liver glycogen depleted during sleep without burdening the digestive system

Recommended breakfast:

• White rice porridge + a small amount of eggs
• White toast + peanut butter + banana
• Oatmeal (not whole-grain oats) + honey
• Energy bar + sports drink (if time is short)

Portion size: 25–30% less than your usual breakfast to avoid feeling overly full

30 Minutes Before Start

• 1 packet of energy gel (with caffeine)
• Or half a banana
• 250ml of sports drink

In-Ride Fueling (Races > 90 minutes)

Principle: Consume 60–90g of carbohydrates per hour

Time	Fueling
30 minutes after start	Begin fueling (don’t wait until hungry)
Every 30–45 minutes	1 packet of energy gel + sports drink
Before climbs	Fuel in advance
Aid stations	Bananas, salted foods, solid foods (long-distance races)

Common Misconceptions

Misconception 1: “Binge eating before the race is carbohydrate loading”

Gorging on large amounts of food the day before the race only causes gastrointestinal discomfort and weight gain (water retention), rather than effectively increasing glycogen. The correct approach is to systematically raise the carbohydrate ratio starting from D-3.

Misconception 2: “Carbohydrate loading will make me fat”

Glycogen storage binds water (each gram of glycogen binds about 3 grams of water). A weight gain of 1–2kg is normal and indicates adequate glycogen reserves; it will naturally return to normal after the race.

Misconception 3: “Short races also need carbohydrate loading”

As mentioned earlier, races shorter than 90 minutes typically do not require carbohydrate loading. A normal diet plus an energy gel before the race is sufficient.

Personalized Carbohydrate Loading Plan

Using a 70kg rider as an example (target: 10g/kg/day):

• Daily carbohydrate target: 700g
• Meal distribution: Breakfast 200g, lunch 250g, dinner 200g, snacks 50g
• Breakfast example: 1.5 bowls of white rice (75g carbs) + porridge + 2 slices of toast (50g) = 200g (plus other foods)

Practical Application for Races in Taiwan

Taiwan’s race environment (high heat, mountainous terrain) requires special considerations for carbohydrate loading:

• Heat affects digestion: Reduce high-fat foods and keep meals light
• Electrolyte replenishment: Consume sodium and potassium alongside carbohydrates
• Aid stations on the course: Plan which aid stations to take on solid foods

Conclusion

Carbohydrate loading is a scientifically supported sports strategy, but it only works when executed correctly. Find foods that suit your digestive system and test them during training races so you can execute with confidence on actual race day.

Related Reading

• The Right Way to Carb-Load on a Bike: A Pre-Race Carbohydrate Supercompensation Guide
• Pre-Race Carbohydrate Supplementation: A Scientific Glycogen Loading Strategy
• Carb-Loading Three Days Before a Race: A Complete Plan and Practical Template
• Pre-Race Carbohydrate Loading for Ultramarathons: How to Properly Execute 48-Hour Carb Supercompensation