Should You Carb Load Before a Ruck? Your Fueling Strategy Explained

January 11, 2026 •

4 min read

For endurance events lasting longer than 90 minutes, strategic carbohydrate intake is crucial for maximizing performance and endurance. The question of whether you should carb load before a ruck depends heavily on the march's length and intensity, as fueling needs vary significantly between a short, light training session and a long-distance, heavy-pack event.

Quick Summary

Fueling a ruck march effectively depends on its length and intensity. Longer distances exceeding 90 minutes may benefit from strategic carbohydrate loading, while shorter events primarily require adequate pre-event fueling and hydration.

Key Points

Duration is Key: Carb loading is primarily beneficial for rucks lasting over 90 minutes, as shorter efforts typically don't deplete glycogen stores sufficiently.
Plan Ahead: For long rucks, begin increasing your carbohydrate intake 2-3 days before the event to maximize muscle glycogen storage.
Choose the Right Carbs: Opt for easily digestible, lower-fiber carbs like white pasta, rice, and potatoes during the loading phase to prevent stomach upset.
Fuel On the Move: For rucks exceeding 90 minutes, consume 30-60g of simple carbohydrates per hour from sources like gels, chews, or fruit snacks.
Hydrate Constantly: Proper hydration is as important as fueling; sip water and electrolytes throughout the march, not just when you feel thirsty.
Prioritize Recovery: A post-ruck meal with a 3:1 or 4:1 carb-to-protein ratio helps replenish glycogen and repair muscles.
Practice Makes Perfect: Never try a new fueling or carb-loading strategy on event day; test what works for your body during training.

Is Carb Loading Necessary for Every Ruck?

Carbohydrate loading is a nutritional strategy employed 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, sustained activity. By topping off these energy tanks, athletes aim to delay fatigue and maintain performance for longer durations. However, this intensive strategy isn't a one-size-fits-all solution for every rucker.

The 90-Minute Rule

Sports nutrition guidelines suggest that carb loading is most beneficial for endurance activities lasting 90 minutes or longer. For a standard, shorter training ruck—for instance, 60 to 90 minutes—your body's existing glycogen stores and a balanced pre-event meal are generally sufficient to power you through without needing extra loading. The added weight of a rucksack increases the energy demand compared to running, but for shorter distances, a more moderate fueling approach is adequate. For longer rucks, especially those that cross into multi-hour territory, the risk of depleting glycogen stores (also known as 'hitting the wall') becomes a real threat, making a deliberate carb loading strategy more relevant.

Strategic Fueling for a Long Ruck March

If your ruck march exceeds the 90-minute mark, a multi-phase fueling strategy is recommended to optimize your performance and recovery. This involves specific nutritional steps in the days leading up to the event, on the day of the ruck, and during the recovery period.

The Carb Loading Process

For long-distance rucks, start your carb loading process 2-3 days prior to the event. During this time, increase your carbohydrate intake to 60-70% of your total daily calories. Focus on complex, easily digestible carbohydrates and reduce your fiber intake to avoid gastrointestinal issues during the march.

Recommended Carbohydrate Sources for Loading:

White Pasta and Rice: Lower in fiber than whole-grain versions, making them easier to digest.
Oats and Potatoes: Excellent sources of complex carbs for sustained energy.
Dried Fruit and Fruit Juices: Quick-absorbing carbs to help meet your elevated intake goals.
Sports Drinks and Energy Bars: Can be used to supplement solid food intake, especially if you find it difficult to eat enough volume.

The Day of the Ruck

On the morning of the ruck, consume a high-carbohydrate, moderate-protein, low-fat meal 2-3 hours beforehand. This meal should top off your glycogen stores and provide readily available energy. Examples include oatmeal with a banana and a small amount of low-fat yogurt or white toast with honey and a small portion of eggs. Drink 16-32 oz of water to start your hydration, as proper hydration is critical.

Fueling During the Ruck

For rucks longer than 90 minutes, it's essential to refuel on the move to maintain performance. Aim for 30-60 grams of simple carbohydrates per hour.

Recommended Snacks for During the Ruck:

Energy Gels or Chews: Designed for rapid digestion and absorption.
Dried Fruits: Raisins, apricots, and mangoes are good options for quick sugar.
Gummy Bears or Fruit Snacks: Small, portable, and a good source of quick carbs.
Salty Snacks: Pretzels or salty crackers can help replenish sodium lost through sweat.

Proper hydration is also non-negotiable. Sip 16-32 oz of water and/or a sports drink containing electrolytes every hour.

The Recovery Phase

Within 30-60 minutes after finishing your ruck, consume a meal or snack with a 3:1 or 4:1 ratio of carbohydrates to protein. This combination helps to rapidly replenish glycogen stores and repair muscle damage. A meal of chicken pasta, a protein shake with a banana, or a large portion of rice with lean protein are all effective choices. Continue to rehydrate and replace electrolytes.

Comparison: Short vs. Long Ruck Fueling Strategies


Aspect	Short Ruck (<90 mins)	Long Ruck (>90 mins)
Pre-Ruck Meal	Moderate carbs, low fat/fiber; 1-3 hours prior	High-carb focus for 2-3 days; 100g+ carbs 3-4 hours prior
During-Ruck Fuel	Not typically necessary; focus on hydration	30-60g carbs/hour from gels, chews, or sports drinks
Hydration	Water is usually sufficient	Water and electrolyte-rich sports drinks
Carb Loading	Not required; normal balanced diet is fine	Recommended to maximize glycogen stores
Post-Ruck Recovery	Standard balanced meal with protein	3:1/4:1 carb-to-protein ratio within 1 hour
Gastrointestinal Risk	Low	Moderate, especially if fiber or fat intake is high

Conclusion

Ultimately, whether you should carb load before a ruck is determined by the duration and intensity of the activity. For shorter marches, a solid pre-event meal and proper hydration are sufficient. However, for any ruck lasting more than 90 minutes, a strategic carb-loading phase in the days prior, combined with consistent fueling and hydration during the event, becomes a critical component of a successful performance and recovery plan. By understanding and implementing the correct fueling strategy for your specific ruck, you can significantly reduce the risk of fatigue and maximize your endurance. For more detailed nutritional guidelines, consider visiting the Human Performance Resources by CHAMP website for military-specific advice.

Frequently Asked Questions

Carb loading for rucking is a nutritional strategy used before long-distance marches to increase the amount of glycogen stored in muscles and the liver, providing a more substantial fuel reserve for sustained endurance activity.

No, carb loading is not necessary for a short ruck, typically one lasting less than 90 minutes. Your body's standard glycogen stores and a balanced pre-event meal are sufficient for these shorter efforts.

For a long ruck, eat a carb-rich meal (around 100g) with moderate protein and low fat/fiber 3-4 hours before starting. Examples include pasta, oatmeal with fruit, or rice.

The best snacks during a ruck are easily digestible, simple carbohydrates like energy gels, fruit chews, gummy bears, dried fruit, or salty pretzels to replace sodium.

You should aim to sip 16-32 fluid ounces of water and/or a sports drink every hour during a ruck march to stay properly hydrated and replenish electrolytes.

High-fiber foods can cause gastrointestinal discomfort and bloating during strenuous activity like a ruck march, which is why they should be limited in the final days of a carb load and on event day.

Within 30-60 minutes after a ruck, consume a meal or snack with a 3:1 or 4:1 carb-to-protein ratio to help replenish glycogen stores and aid in muscle repair. Examples include a protein shake with a banana or chicken and rice.