Run Strong, Eat Smart: The Truth About Carb Loading
Saturday morning, I was out walking through Winchester with my husband and our dogs, and I couldn't help but feel inspired. The pavements were full of runners—some solo, some in pairs, and even a big group of young women gathered by the cathedral, lacing up for a group run. I told my daughters about it later, hoping they’d be inspired to grab their trainers too… still waiting on that part!
There’s such an energy in the air this time of year—race season is well and truly here. Whether you’re training for a 10K, a half marathon, or even going the full distance, it’s amazing to see the dedication out there.
I feel genuinely honoured to be supporting a few of my clients as they fine-tune their nutrition strategies in the lead-up to their big day—whether that’s the London Marathon, Manchester, or something else on the horizon. Getting the fuel right can make all the difference, and it’s so exciting to be part of that journey.
With that in mind, I wanted to share some quick tips on how to eat in the final 2–3 days before your event. If you’re preparing for an endurance event, you’ve likely heard of carb-loading – and if you haven’t you should have.
What is Carb-Loading?
Carb-loading is a strategy used by endurance athletes (typically races lasting longer than 90 minutes) to maximise glycogen stores in the muscles and liver before race day. In simple terms: it’s about ensuring your fuel tank is topped up so you can run strong right from the start. Carb-loading can help delay fatigue and reduce your chance of “hitting the wall.”
In fact, pre-race carbohydrate intake has been shown to significantly and independently influence marathon performance. Studies have found that runners who properly carb-load perform better and maintain their pace longer.
So, what exactly is glycogen?
Glycogen is the form in which your body stores carbohydrates for later use. When you eat carbs (like bread, pasta, fruit, or rice), your body breaks them down into glucose (a type of sugar). Some glucose is used immediately for energy, and the rest is stored as glycogen in your muscles and liver.
Muscle glycogen is your go-to fuel during physical activity like running, cycling, or intense exercise.
Liver glycogen helps maintain blood sugar levels, especially during fasting periods like overnight.
Think of glycogen as your body’s "battery pack." It’s the energy source you tap into during longer activities, like races, to keep you going.
How to Carb-Load Smartly
In the final 2–3 days before your race, focus on increasing your intake of high-carbohydrate foods.
Great carb sources include:
Oats
Rice
Potatoes
Sweet potatoes
Pasta
Bread
Dried fruit
Juice
If you've been tapering your training (reducing mileage) in the last couple of weeks, your glycogen stores will already be replenishing – adding in extra carbs in these final days is the final step to ensure your body is fully stocked.
A Word of Caution
Carb-loading doesn’t mean overeating. Overdoing it can leave you feeling bloated, sluggish, or uncomfortable on race day. Aim for slightly increased carbohydrates with each meal and add 2–3 carbohydrate-rich snacks throughout the day.
I’ve seen a surge of enquiries from runners looking for support with nutrition in the lead-up to their events. And I love it – because if you’re training for a race, you already know the time, effort, and dedication you’ve put in. So please, don’t let your nutrition hold you back. It’s not just an afterthought – it’s key.
If you're unsure what to eat in the days before your race or want to feel confident you're doing everything you can to support your performance, feel free to reach out – I’d love to help.
You’ve put in the hard work – now let your nutrition support you all the way to the finish line. 🏁
P.S. The picture is of me participating in a race in DC, where we used to live.
💚Happy Eating,
Tasha
