06 · Calculators
Carb load calculator
Carb loading should be done 48 hours out from any race. One big day, two days before, then back to normal. Find out how much you need here.
726–871 g
Carbs on load day (10–12 g/kg)
48 hrs
Start before the race
1 day
The load itself
How to run it
Carb loading should be done 48 hours out from any race. Justin recommends a one-day load: two days before the race, eat 726 to 871 g of carbs at your 160 lb, then eat normal the day before. Keep fat and fiber low so it all fits, and put nothing new on the plate during race week.
Easy carbs
| Food | Carbs |
|---|---|
| White rice, 1 cup cooked | 45 g |
| Plain bagel | 55 g |
| Pasta, 1 cup cooked | 43 g |
| Maple syrup, 1/4 cup | 53 g |
| Banana | 27 g |
| Can of Coke | 39 g |
| Gatorade, 20 oz | 34 g |
| Apple juice, 1 cup | 28 g |
The 10 to 12 g/kg range is the published sports-nutrition target for glycogen loading, and one full day at it is enough to top off your stores. It is a lot of food. Expect to feel heavy, and expect a couple pounds of water weight that you want on the start line. Not medical advice.
Race day itself is a different problem: the fuel calculator. Know what you drink too: the sweat rate calculator.
Train like it's programmed. Because it is.
Everything on this page is already built into the training I write. Bring the goal, I bring the system.
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