Carbohydrate Loading in the Three Days Before a Race: A Modern Simplified Protocol

The Evolution of Carbohydrate Loading: From Suffering to Science

The Classic Protocol (1960s–1990s)

The original carbohydrate loading method, first proposed by Swedish scientists Bergström & Hultman (1966), required:

1. Depletion phase (6–7 days before race): Perform one prolonged, high-intensity workout to deplete muscle glycogen
2. Low-carbohydrate phase (4–6 days before race): 3 consecutive days of very low-carbohydrate eating
3. Loading phase (1–3 days before race): 3 consecutive days of very high-carbohydrate eating

In theory, depleting first and then loading creates a supercompensation effect, allowing muscle glycogen stores to exceed normal levels.

The problem: During the low-carb phase, athletes experienced extreme fatigue, irritability, and reduced immunity, creating unnecessary physical and mental stress before the race.

The Modern Simplified Protocol (2000s–present)

Sherman et al. (1981) first proposed a revised version, and research by Bussau et al. (2002) simplified it further:

Key finding: Simply consuming a high-carbohydrate diet (10–12 g/kg/day) for 1–3 days before the race—without a prior depletion phase—achieves near-identical or equal muscle glycogen supercompensation.

Key data:

• Classic protocol: muscle glycogen up to ~200 mmol/kg dry weight
• Modern protocol: muscle glycogen up to ~180–200 mmol/kg dry weight
• Normal diet: muscle glycogen ~100–120 mmol/kg dry weight

Conclusion: The difference is negligible, but the modern protocol avoids all the negative effects of the depletion phase.

Modern Carbohydrate Loading: A Complete Guide

Core Principles

Parameter	Recommendation
Start time	72 hours (3 days) before race
Carbohydrate intake	10–12 g/kg body weight/day
Fat and protein	Reduce but don’t need to eliminate completely
Exercise	Dramatically reduce volume (taper), light activity only
Fluids	Increase moderately (carbohydrate storage requires water)

The Numbers

Using a 70 kg rider as an example:

Carb Target	Calculation	Daily Carbs (g)	Daily Carb Calories (kcal)
10 g/kg	70 × 10	700 g	2,800 kcal
11 g/kg	70 × 11	770 g	3,080 kcal
12 g/kg	70 × 12	840 g	3,360 kcal

Note: This is only the calories from carbohydrates. Adding protein and fat, total daily calories can reach 3,500–4,500 kcal. This is a “stuff yourself” process, and it’s not easy for most people.

Carbohydrate Content of Local Taiwanese Foods

Make the most of ingredients readily available across Taiwan to make carbohydrate loading both delicious and practical.

Staples

Food	Serving	Carbs (g)	Notes
White rice	1 bowl (200 g)	56	The king of carb loading
White rice porridge	1 bowl	25–30	Easy to digest; good for sensitive stomachs
White noodles	1 serving (200 g cooked)	50	Plain noodles, dry noodles
Cellophane noodles	1 bundle (50 g dry)	42	Low fiber, easy to digest
White toast	2 slices	28	Convenient snack option
Sweet potato	1 medium (200 g)	54	Contains fiber; consume in moderation
Steamed bun	1 piece	45	Dense carbohydrate source
Egg crepe wrapper	1 sheet	25	Great breakfast choice

Fruits

Food	Serving	Carbs (g)	Notes
Banana	1 large	27	Contains fructose + glucose
Mango	1 medium	35	Abundant in Taiwan’s summer
Pineapple	1 bowl, cut	22	Contains bromelain to aid digestion
Watermelon	1 large slice	20	Hydration + carbs in one
Lychee	10 pieces	25	Seasonal treat
Grapes	1 bunch (200 g)	36	Easy to carry

Drinks

Drink	Serving	Carbs (g)	Notes
Bubble milk tea (full sugar)	1 cup, 700 ml	90–110	Carb bomb, but high in sugar
Yakult	1 bottle	18	Contains probiotics
Orange juice	1 cup, 350 ml	36	Natural fructose
Sports drink	1 bottle, 580 ml	34	Replenishes fluids and sodium
Honey water	1 tbsp honey	17	Snack or extra meal
Rice milk	1 cup	45	Traditional breakfast drink

Snacks / Desserts

Food	Serving	Carbs (g)	Notes
Pineapple cake	2 pieces	40	Souvenir becomes fuel
Mochi	2 pieces	50	Dense carbohydrate
Red bean soup	1 bowl	55	Contains a little protein
Preserved fruit	1 small pack	25	Easy to carry
Jelly / konjac	1 cup	15–25	Low fiber, easy to digest

Three-Day Carbohydrate Loading Sample Meal Plan (70 kg Rider, Target 10 g/kg = 700 g/day)

Day 1 (Three Days Before Race)

Meal	Food	Carbs (g)
Breakfast	Egg crepe × 2 + rice milk 1 cup	95
Snack	Banana 1 + honey water	44
Lunch	Large braised pork rice + blanched greens + extra white rice	130
Afternoon snack	Pineapple cake × 2 + orange juice	76
Dinner	Dry tossed noodles + 1 bowl white rice + braised egg	106
Late-night snack	Red bean soup 1 bowl + white toast 2 slices	83
Extra drinks	Sports drink × 2 bottles	68
Total		~702 g

Day 2 (Two Days Before Race)

Meal	Food	Carbs (g)
Breakfast	Steamed bun with egg × 2 + soy milk (sweet)	108
Snack	Mochi × 2	50
Lunch	Chicken rice + extra white rice + miso soup	125
Afternoon snack	Mango 1 + Yakult × 2	71
Dinner	Pasta (large portion) + bread × 2	140
Late-night snack	White rice porridge + pork floss + preserved fruit	55
Extra drinks	Juice + sports drink	70
Total		~719 g

Day 3 (Day Before Race)

Meal	Food	Carbs (g)
Breakfast	French toast × 3 slices + honey + milk	85
Snack	Banana × 2	54
Lunch	Sushi 12 pieces + miso soup	120
Afternoon snack	Pancake + jam + juice	75
Dinner (pre-race dinner, eaten early)	White rice × 2 bowls + steamed fish + small amount of vegetables	115
Pre-bedtime snack	White toast + honey	45
Extra drinks	Sports drink × 2	68
Total		~662 g

The slight reduction on Day 3 is intentional—don’t overstuff yourself on the night before the race to ensure good sleep quality.

Key Execution Points

1. Reduce Fiber Intake

High-fiber foods (brown rice, whole wheat, large amounts of vegetables) should be reduced during the loading period. Reasons:

• Fiber takes up stomach space without providing carbohydrates
• May cause bloating and gastrointestinal discomfort
• Increased risk of stomach issues on race day

Recommendation: During these days, replace brown rice with white rice, whole wheat with white bread, and cut back on raw salads.

2. Pair with Tapered Training

You must dramatically reduce training volume during the loading period:

• 3 days before race: at most 30–45 minutes of easy riding
• 2 days before race: complete rest or a 20-minute walk
• 1 day before race: complete rest or 15 minutes of very light activity

Reason: With lower activity, muscles don’t burn glycogen, allowing carbohydrates to be fully stored in the muscles.

3. Weight Gain Is Normal

Each gram of glycogen is stored with approximately 3 g of water. You may gain 1–3 kg during the loading period—this is completely normal.

• The added weight = extra fuel + water (which aids heat dissipation)
• Don’t panic about the weight gain and cut back on carbohydrates
• This “extra weight” will be converted into energy during the race

4. Managing Fat Intake

To free up “stomach capacity” for carbohydrates, fat intake naturally needs to come down:

• Avoid fried foods
• Reduce high-fat foods like nuts and avocado
• Choose steaming, boiling, or braising as cooking methods

But you don’t need to eliminate fat completely—a moderate amount of oil helps food taste better and keeps you satisfied.

5. Race Morning Breakfast

The final piece of carbohydrate loading—race morning breakfast (3–4 hours before the start):

• Target: 2–3 g/kg of carbohydrates (70 kg rider = 140–210 g)
• Foods: White rice / white toast / rice porridge + honey + banana + juice
• Avoid: High-fat, high-protein, and high-fiber foods

A Taiwan 7-Eleven pre-race breakfast combo:

• Onigiri rice balls × 2 (80 g carbs) + banana × 1 (27 g) + juice 1 bottle (36 g) + honey sponge cake 1 piece (30 g) = ~173 g carbs

Who Needs Carbohydrate Loading?

Race Type	Loading Needed?	Reason
Road race > 90 minutes	✅ Yes	Glycogen depletion is a primary fatigue factor
Hill climb time trial	✅ Yes	Sustained high-intensity effort
Wuling Challenge	✅ Yes	3–5 hours of high-intensity climbing
Criterium (short)	⚠️ Depends	60–90 minutes may not require full loading
Recreational century ride	⚠️ Possibly	If your goal is just to finish, a normal diet may suffice
Short distance < 60 minutes	❌ No	Glycogen stores are sufficient

Conclusion

Modern carbohydrate loading has moved beyond the miserable depletion phase—all you need to do is “eat carbs seriously” for the three days before the race. It sounds simple, but in practice you’ll find that consuming 700–840 g of carbohydrates per day is a challenge that requires strategy and planning. Make the most of Taiwan’s rich rice-based food culture and convenience store resources, combined with the strategy of reducing fiber and fat, so your muscles are fully fueled before you even reach the starting line.

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References: Bussau, V.A. et al. (2002). Carbohydrate loading in human muscle: an improved 1 day protocol. European Journal of Applied Physiology; Thomas, D.T. et al. (2016). ACSM Position Stand: Nutrition and Athletic Performance. Medicine & Science in Sports & Exercise.

Related Reading

• Pre-Race Glycogen Loading: The Modern Streamlined Method Replaces the Grueling Depletion Approach
• The Science of Glycogen Loading: How to Properly Carbohydrate Load Before a Race
• Marathon Pre-Race Carbohydrate Loading: A Practical 3-Day High-Carb Meal Plan
• Optimizing High-Carbohydrate Loading: A Comparative Study of 2-Day vs. 7-Day Protocols