What Foods Are Easy to Carb Load for Peak Performance?

December 30, 2025 •

4 min read

According to a study published in Sports Medicine, a high-carbohydrate diet can improve performance in endurance events by up to 3% by topping off muscle glycogen stores. Knowing what foods are easy to carb load is critical for athletes looking to enhance their stamina and avoid hitting the dreaded 'wall' during intense, prolonged exercise.

Quick Summary

This guide provides a comprehensive breakdown of the best high-carb, low-fiber foods and beverages for endurance athletes. It details the strategic timing, meal examples, and practical tips for maximizing glycogen stores for race day success.

Key Points

Prioritize Easily Digested Carbs: Focus on simple, low-fiber carbohydrates like white rice, pasta, and bread to avoid stomach upset before a race.
Choose Low-Fiber Fruits: Opt for fruits like bananas, which are easy on the digestive system while providing quick carbs and potassium.
Utilize Liquid Carbs: Sports drinks, juices, and smoothies are effective for increasing carb intake without feeling overly full from solid foods.
Practice During Training: Experiment with your carb-loading strategy during long training runs to discover which foods work best for your body.
Avoid New and Fatty Foods: Never introduce new foods right before a race and minimize fats and high-fiber foods to prevent digestive issues.
Hydrate Appropriately: Increase fluid intake alongside your carbs, as glycogen stores require water. Don't be alarmed by a small weight gain due to water retention.
Spread Intake Throughout the Day: Instead of one massive meal, consume smaller, frequent carb-rich meals and snacks to reach your daily targets comfortably.

The Science Behind Carb Loading

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 during high-intensity, long-duration exercise, and a full tank is crucial for maintaining performance and delaying fatigue. When performed correctly, carb loading can boost endurance by up to 25%. The strategy involves a strategic increase in carbohydrate intake, usually 1 to 3 days before a race, while simultaneously decreasing training volume.

Prioritize Simple, Low-Fiber Carbohydrates

During the days leading up to a race, the body needs easily digestible carbs that won't cause gastrointestinal distress. Fiber and fat slow down digestion, which can lead to bloating and discomfort on race day. This is one of the few times dietitians will recommend simple, refined carbohydrates over whole grains. The goal is to ingest a high volume of carbs without feeling overly full.

Examples of easy-to-digest carb sources:

White Bread and Bagels: Simple and low in fiber, they are excellent staples for carb-loading meals and snacks.
White Rice: This is a neutral-flavored, high-carb staple that is well-tolerated by most people.
Pasta: White pasta is a classic choice for a reason. Pair it with a simple tomato sauce rather than a creamy, high-fat sauce.
Potatoes (without skin): Baked potatoes or sweet potatoes offer carbohydrates along with vitamins, especially when the skin is removed to reduce fiber.
Oatmeal: A simple bowl of oats can be a great breakfast base. Opt for instant oats for even easier digestion.
Bananas: One of the best fruits for carb loading due to its high potassium content and low fiber.
Pretzels and Crackers: These salty snacks can help boost both carb intake and hydration, as sodium aids fluid retention.

Liquid Carbohydrates for Easy Intake

For some athletes, consuming enough solid food to meet their carb goals can be challenging. Liquid carbohydrates offer a fast and easy way to ingest a significant amount of carbs without feeling too full.

Best liquid carb sources:

Sports Drinks: Formulated with easily digestible sugars and electrolytes, they are perfect for topping off energy stores.
Fruit Juice: Provides a quick source of simple sugars.
Smoothies: Blending fruits, yogurt, and other carb sources is a great way to increase intake.
Chocolate Milk: Offers a good mix of carbohydrates and protein for a pre-race boost.

Sample Carb Loading Meal Plan (Approx. 600g Carbs for 70kg Athlete)

To provide a concrete example, here is what one day of a carb-loading plan might look like for an athlete aiming for around 600g of carbs per day.


Meal	Description	Estimated Carbs	Total Carbs
Breakfast	Large bowl of instant oatmeal with sliced banana, honey, and a glass of orange juice.	Oatmeal (50g), Banana (40g), Honey (30g), Juice (30g)	~150g
Mid-Morning Snack	Two plain bagels with a thin layer of jam.	Two Bagels (80g), Jam (20g)	~100g
Lunch	Plate of white pasta with a simple tomato-based sauce.	Pasta (150g cooked), Sauce (20g)	~170g
Mid-Afternoon Snack	A sports drink and a handful of pretzels.	Sports Drink (30g), Pretzels (40g)	~70g
Dinner	White rice with baked sweet potato and lean grilled chicken breast.	Rice (70g cooked), Sweet Potato (40g)	~110g
Evening Snack	Two slices of white toast with honey.	Toast (30g), Honey (10g)	~40g

Foods and Practices to Avoid During Carb Loading

Just as important as knowing what to eat is knowing what to avoid. Certain foods can interfere with the carb-loading process and cause unwanted stomach issues on race day.

Avoid High-Fat and High-Fiber Foods

High-fat foods and meals heavy in fiber fill you up quickly, making it difficult to consume the necessary volume of carbohydrates. They also take longer to digest, potentially causing stomach discomfort during your event. Avoid creamy sauces, rich dressings, and large amounts of high-fiber vegetables or whole grains in the final 48 hours.

Stick to Familiar Foods

Race week is not the time to experiment with new or exotic foods. Your stomach is used to your training diet, and introducing something new could cause an adverse reaction. Practice your carb-loading strategy during training, especially before long runs, to see how your body responds.

Conclusion: Strategic Choices Are Key

Successful carb loading is a careful balance of increasing carbohydrate intake while prioritizing easily digestible, low-fiber options. By focusing on staples like white rice, pasta, and potatoes, and incorporating liquid carbs like sports drinks and juices, athletes can effectively top off their glycogen stores. Remembering to avoid high-fat and high-fiber foods, and sticking to a practiced plan, ensures you arrive at the start line fully fueled and ready for peak performance. This strategic approach to nutrition is what separates a well-fueled athlete from one who hits the wall, making it a critical component of any endurance race preparation. For further guidance on race day nutrition, consider consulting the experts at Sports Dietitians Australia.

Frequently Asked Questions

The best food is one that is high in carbs, low in fiber and fat, and familiar to your body. Classic choices include a plate of white pasta with a simple tomato sauce or a dish of plain white rice and lean protein.

For carb loading, it is generally better to choose white, refined grains over whole grains. The lower fiber content of white options (like white pasta and bread) is easier to digest and less likely to cause stomach issues during your event.

Most experts recommend starting the carb-loading process 1 to 3 days before an endurance event. This timing, combined with a reduction in training volume, allows your muscle glycogen stores to be fully topped off.

Yes, a temporary weight gain of 1-2 kg is normal during carb loading. This is due to the extra water stored with glycogen in your muscles and is a sign of successful fueling, not fat gain.

Yes, sports drinks can be a very effective way to consume carbohydrates, especially if you have trouble eating a large volume of solid food. They provide easy-to-digest sugars and electrolytes.

Avoid high-fat foods (creamy sauces, fried food), high-fiber foods (beans, heavy whole grains), and anything new or unfamiliar. These can cause digestive distress on race day.

No, carb loading is not typically necessary for shorter races (under 90 minutes), as your body's standard glycogen stores are usually sufficient. A balanced, carbohydrate-rich diet is enough.