How to carb load for a 10 mile race?

December 12, 2025 •

2 min read

While carb loading is traditionally recommended for endurance events lasting over 90 minutes, a strategic boost of carbohydrates can significantly improve your performance during a 10-mile race. A well-executed carb-loading strategy helps ensure your glycogen stores are topped up, providing the sustained energy needed to finish strong and avoid fatigue.

Quick Summary

Carb loading for a 10-mile race means strategically increasing carbohydrate intake 1-2 days beforehand to maximize muscle glycogen stores. Focus on low-fiber, high-carb meals paired with hydration, and test your plan in training to optimize race day fueling.

Key Points

Moderate Carb Load: A 1-2 day strategy is ideal for a 10-mile race to top up glycogen without feeling bloated.
Choose Low-Fiber Carbs: Opt for easily digestible options like white pasta, rice, and bagels in the days before the race to prevent stomach issues.
Prioritize Hydration: Drink plenty of water and electrolytes, as your body stores extra water with glycogen, which aids in preventing dehydration.
Time Your Breakfast: Eat a light, high-carb, low-fat breakfast 2-3 hours before the race to top up liver glycogen and stabilize blood sugar.
Train Your Gut: Never experiment with new foods or gels on race day; practice your entire fueling strategy during training runs.
Reduce Fat and Protein: While carb loading, reduce your intake of fat and protein to focus on consuming a higher volume of carbohydrates.

What is Carb Loading and Why Does It Matter?

Carbohydrate loading is a nutritional strategy used by endurance athletes to maximize the storage of glycogen in their muscles and liver. Glycogen is the body's primary fuel source for high-intensity exercise. The process involves increasing carbohydrate intake while simultaneously tapering exercise, allowing the body to accumulate larger reserves of energy. While many associate carb loading with marathons, a 10-mile race can also benefit from a focused fueling approach, especially as it can push your body's energy reserves.

Benefits of carb loading include delaying fatigue, maintaining pace, starting with full energy, and optimizing recovery.

Timing Your Carb Load for a 10-Mile Race

For a 10-mile race, a shorter, targeted approach is recommended, starting about 24 to 48 hours before race day, coinciding with your final taper. This timeframe helps top up glycogen stores without the negative effects of a longer load.

Carb Intake Guidelines

Focus on consuming 6-8 grams of carbohydrates per kilogram of body weight per day during this period. For a 70kg runner, this is 420-560 grams daily. Spread this intake across meals and snacks for better digestion.

The Best Foods for Carb Loading

Prioritize easily digestible, low-fiber carbohydrates to avoid gastrointestinal issues on race day. Stick to familiar foods.

Low-Fiber Carbohydrate Sources:

White Pasta
White Rice
Potatoes and Sweet Potatoes
White Bread or Bagels
Oats
Fruit Juice
Energy Gels and Chews (for supplementation)

Comparison Table: 2 Days Out vs. Race Morning Fueling


Feature	1-2 Days Before Race	Race Morning (2-3 Hours Before)
Carb Intake	High (6-8g/kg body weight)	Moderate (1-2g/kg body weight)
Fiber	Low-fiber focus	Very low fiber
Meal Timing	Spread throughout the day	A single, well-timed meal
Goal	Maximize long-term glycogen stores	Top up liver glycogen and stabilize blood sugar
Meal Examples	White pasta with marinara, baked potato, rice dishes	Small bowl of oatmeal, banana and peanut butter on a bagel, white toast with jam

Hydration is Key

Adequate hydration is vital, as water is stored with glycogen. Drink consistently in the 24-48 hours before the race and consider electrolytes, especially in warm conditions.

Your Race Day Breakfast

Eat a final, high-carb, low-fat breakfast 2-3 hours before the race to aid digestion and top off liver glycogen. Practice this meal in training; options include oatmeal, a bagel with jam, or white toast with peanut butter.

The Importance of Training Your Gut

Practice your race day fueling strategy during long training runs to acclimate your body to increased carbohydrates and race-day fuel. This helps prevent stomach upset on race day.

Conclusion: Fueling Your 10-Mile Race to Win

For a 10-mile race, a moderate carb-loading strategy in the 1-2 days prior, focusing on low-fiber foods and hydration, is key for maximizing energy stores. Practice your plan during training and stick to familiar foods for a successful race. For more information, refer to resources like Sports Dietitians Australia.

Frequently Asked Questions

While not as critical as for a marathon, a moderate carb load is beneficial for a 10-mile race to ensure your glycogen stores are topped up and you can maintain your pace and energy levels throughout the event.

The night before, opt for a meal high in low-fiber carbohydrates, such as white pasta with a simple tomato sauce, white rice, or a baked potato. Avoid heavy, high-fat, or high-fiber meals that can cause digestive issues.

Eat a light, high-carb breakfast 2-3 hours before the race. Good options include a small bowl of oatmeal with a banana and honey, or a bagel with jam. Stick to foods you have practiced with during training.

In the final 24-48 hours, avoid high-fiber foods, fatty meals, spicy dishes, and alcohol, as these can cause gastrointestinal distress. It's best to avoid anything new or unfamiliar.

Aim for consistent hydration, drinking plenty of water throughout the 1-2 days before the race. Electrolyte drinks can also be helpful. Your body stores water with glycogen, so you will naturally retain more fluid during this time.

For a 10-mile race, a moderate goal of 6-8 grams of carbohydrates per kilogram of body weight is appropriate in the 1-2 days leading up to the event. This is more manageable than marathon levels and effective for the distance.

For a race of about 10 miles (approximately 90 minutes), you may not need gels. If you are a slower runner or want a mid-race boost, take a gel around 45-60 minutes in. Always practice this during training.