How I did My Carb Load for the Marathon

There is something truly magical about the carb load!

This was my second time doing a true carb load, and I am a full believer in how well it works. I didn’t hit the wall during the California International Marathon (CIM), I felt strong the entire way, and I was even able to pick up the pace during the last few miles of the race–something I NEVER could do in my other marathons.

Now, truth be told, there are other things you must do to ensure you avoid hitting the wall during the marathon, specifically: not starting out too fast and getting sufficient calories in during the race. But when you combine those two things along with the carb load, amazing things can happen during your race!

Last year, I followed Meghann of Featherstone Nutrition and her free carb load guide, which was laid out all the details of a three day carb load. All of the information was laid out really nicely, easy to follow, and I didn’t end up eating the same thing over and over again (although you can!).

I knew I would need to eat at least 400 grams of carbohydrates each day. Not everyone will take in 400 grams as your needs vary depending upon your weight. You can use THIS link for the carb calculator she has on her website. Meghann advised to start the carb-load 2.5-3 days out from the marathon, which meant I started my carb load on Thursday as we were traveling to the race.

Here’s exactly what I ate for the three days leading up to the race, the number of grams of carbohydrates in each item, as well as what I ate race morning.

Thursday

Breakfast
25g – half of a bagel (+ some cream cheese)
48g – Naked juice
15g – pretzel mix
20g – 2 graham crackers
108 grams

Lunch
50g – bagel veggie sandwich (@ the airport)
15g – pretzel mix
65 grams

Snack
50g – bagel
17g – gummy bears
67 grams

Dinner
25 g – orzo salad
28 g – sushi
60g – dried peaches
27g – ice tea/lemonade
22g – pretzels
162 grams

Total: 402 grams

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Friday

Breakfast
38g – Skratch chews
43g – Picky Bars oatmeal
21g – applesauce cup
27g – dried peaches
129 grams

Snack
65g – Naked juice
38g – Nature’s Bakery fig bars
103 grams

Lunch
50g – veggie bagel sandwich (w/hummus, cucumber, red pepper, spinach)
22g – pretzels
20g – Skratch drink mix
92 grams

Snack
17g – gummy peach rings
27g – dried peaches
44 grams

Dinner
41g – Ramen
22g – Teddy Grahams
28g – Banana
41g – Honey Nut Cheerios
31g – raisins
163 grams

Total: 402 grams

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Saturday

Breakfast
38g – Skratch chews
37g – oatmeal
31g – raisins
106 grams

Snack
54g – scone
48g – peppermint mocha
102 grams

Lunch
15g – turkey rice soup
45g – rice
60 grams

Snack
35g – Naked juice
35g – pretzel Goldfish
50g – gummy snacks
120 grams

Dinner
20g – bagel
25g – ramen
27g – dried peaches
72 grams

Total: 460 grams

As you can see, I went over in the number of grams of carbohydrates I needed on Saturday, but I was still hungry, and I definitely do not want to go to bed hungry the night before a marathon.

I did find myself getting hungry quickly after eating a snack or meal, and I know that is because carbohydrates are processed quickly whereas fats and proteins stick with you longer, but I just listened to my hunger cues and ate when I was hungry and didn’t worry about how many calories I was eat as I knew my body would need all the energy it could get on race day.

And then on race morning, I continued with the carb-heavy foods:

4:00 a.m. (3 hours from the start)
– banana (100 calories)

5:00 a.m. (while waiting for the bus)
– bagel (230 calories)

5:45 a.m. (on the bus, traveling to the start)
– Gu Waffle (half of it) (80 calories)
– UCAN powdered mix with water (2 servings) (180 calories)

6:55 a.m. (in the start corral)
– Maurten 100mg caffeine gel (100 calories)

Total calories: 690 calories

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During the race, I consumed an energy gel every 30 minutes. This also helped me avoid hitting the wall. I took in water or Nuun Endurance at almost every aid station available. And with all this nutrition, I felt so strong throughout the entire race.

Fortunately, I did not have any issues with the carb load: I felt normal, didn’t feel bloated, and didn’t have any GI issues during the race either. I tend to eat quite a few carbs in my diet on a regular basis with all of the training I do, so I think the transition from my normal diet to a carb load isn’t as much of a shock to my system.

And that’s how I did my carb load, what I ate, and how much it impacted my race! I am forever a believer in a proper carb load!