What Foods Are Good for Carb Loading?

October 6, 2025 •

4 min read

According to sports nutrition experts, effective carb loading can increase muscle glycogen stores by up to 50%, providing a significant energy reserve for endurance events. Knowing what foods are good for carb loading and when to consume them is key for athletes aiming to delay fatigue and optimize performance.

Quick Summary

This guide details the best food choices for endurance athletes who are carb loading to maximize glycogen stores. It differentiates between complex and simple carbohydrates, provides specific food recommendations, and offers meal timing advice to prevent GI distress and ensure peak performance.

Key Points

Timing is Key: Start with complex carbs 2-3 days out and switch to simple, lower-fiber carbs in the final 24-36 hours before your event.
Prioritize Low-Fiber Foods Near Race Day: Stick to white rice, white pasta, and peeled potatoes to avoid digestive issues right before competing.
Stay Hydrated: Increased carbohydrate storage requires more water. Drink plenty of fluids, including electrolytes, to stay well-hydrated.
Focus on Carb-Dense Options: Foods like bagels, pancakes, and energy gels are excellent for packing in carbs efficiently without excessive bulk.
Practice During Training: Never try a new carb-loading strategy on race day. Practice it during your longest training sessions to test your body's response.
Avoid High-Fat and High-Fiber Foods: In the final days, limit things like heavy sauces, fatty cuts of meat, and high-fiber vegetables to prevent stomach discomfort.

Understanding the Basics of Carb Loading

Carb loading is a nutritional strategy used by endurance athletes to maximize their glycogen stores, which are the body's primary fuel source during prolonged exercise. This typically involves increasing carbohydrate intake and decreasing training intensity in the days leading up to an event, allowing the body to super-saturate its muscles with energy. Glycogen is stored alongside water, so a slight weight gain is normal and a sign that the loading is working.

The Importance of Carbohydrate Timing and Type

The timing and type of carbohydrates consumed are crucial for an effective carb load. In the initial days of the loading phase (2-3 days out), focusing on whole, complex carbohydrates can be beneficial, but as the event nears, simpler, lower-fiber options are often preferred to avoid stomach issues on race day.

Complex Carbohydrates for Sustained Energy

Complex carbohydrates, found in whole grains and vegetables, provide a slow and steady release of energy. These are excellent choices for the early stages of a carb load when your focus is on building reserves without causing rapid blood sugar spikes.

Oats: A fantastic breakfast option, providing sustained energy and soluble fiber. Use old-fashioned or steel-cut oats for a slower energy release.
Brown Rice and Quinoa: These whole grains are versatile and can form the base of many meals. They offer a good mix of complex carbs, protein, and fiber.
Sweet Potatoes: Packed with vitamins A and C, sweet potatoes are a nutrient-dense, easily digestible complex carbohydrate.
Whole-Wheat Pasta and Bread: These are excellent for the initial days of carb loading, providing a substantial amount of complex carbohydrates.
Legumes: Lentils, chickpeas, and beans are complex carb powerhouses, also providing protein and fiber. However, some athletes may limit these closer to race day due to fiber content.

Simple Carbohydrates for Quick Fueling

Closer to the event (within 24-36 hours), switching to simple, refined carbohydrates is often recommended. These are quickly digested and absorbed, minimizing the risk of GI distress while topping off your glycogen stores.

White Pasta and Rice: Easier to digest than their whole-grain counterparts, making them perfect for the final push.
Bagels and White Bread: Simple, convenient, and a concentrated source of carbs.
Potatoes (Peeled): Removing the skin reduces fiber, making them a faster-digesting carb source.
Bananas: A low-fiber fruit option, providing an easy-to-digest carb source and potassium.
Energy Drinks and Gels: These offer a concentrated source of simple carbs and can be an effective way to meet high carb targets without feeling overly full.
Dried Fruit: Can provide a quick sugar boost but should be consumed in moderation due to high fiber content.

Hydration is a Partner to Carb Loading

For every gram of glycogen stored, your body holds onto approximately three grams of water. This makes hydration a critical component of successful carb loading. Be sure to increase your fluid intake alongside your carbohydrate consumption to facilitate storage and prevent dehydration during your event. Sports drinks can serve a dual purpose, providing both carbs and electrolytes.

Comparison of Carb Loading Food Choices


Food Type	Example Foods	Primary Benefit	Pre-Race Timing	Fiber Content	Digestive Ease
Complex Carbs	Oats, Brown Rice, Sweet Potatoes, Quinoa	Sustained Energy, Nutrient-Dense	2-3 Days Out	High	Moderate
Simple Carbs	White Rice, White Pasta, Bagels, Bananas	Rapid Energy Absorption	24-36 Hours Out	Low	High
Carb Drinks/Gels	Sports Drinks, Gels	High-Density Carbs, Quick Intake	Final 24 Hours	Very Low	Very High

Potential Pitfalls: What to Avoid

While increasing carbohydrate intake is the goal, some foods can hinder the process. Avoid high-fiber vegetables (like broccoli) and fatty foods in the day or two before an event, as they can slow digestion and cause discomfort. Alcohol can also interfere with hydration and sleep, making it an unwise choice during the final days of preparation. It's crucial to practice your carb-loading strategy during training runs to see what your body tolerates best.

Conclusion

For endurance athletes, choosing the right foods for carb loading is a calculated strategy to maximize performance. Starting with nutrient-rich complex carbs in the days leading up to an event and transitioning to easily digestible simple carbs closer to race day is a common and effective approach. Combining this with proper hydration and avoiding high-fat or high-fiber foods ensures your body is primed with the fuel it needs for optimal endurance. By practicing and refining your approach, you can confidently arrive at the start line with full energy stores and a well-tested nutrition plan. For more in-depth information, you can consult resources like the Linus Pauling Institute.

Frequently Asked Questions

Most sports nutritionists recommend starting the carb loading phase 48 to 72 hours before a major endurance event, such as a marathon.

You should use a mix. Start with complex carbs like oats and brown rice a few days out. Then, 24-36 hours before the race, focus on easily digestible simple carbs like white pasta and rice to top off glycogen stores.

While the focus is on carbohydrates, it's best to avoid high-fat junk foods. Donuts and creamy sauces can cause digestive distress. Stick to simple, low-fiber carbs that you are familiar with.

Bloating can occur because your body stores water with the glycogen. For every gram of stored glycogen, about three grams of water are also stored, which can make you feel heavier and bloated. This is a normal and temporary effect.

No, carb loading is generally not necessary for races under 90 minutes. A balanced diet and normal pre-race fueling is sufficient for shorter distances, as your regular glycogen stores will not be fully depleted.

A good pre-race breakfast, consumed 2-4 hours before the event, should be high in easily digestible carbohydrates and low in fiber. Options include oatmeal with a banana, a bagel with jam, or low-fiber cereal with milk.

Yes, proper hydration is crucial. Increased carb intake requires more water for glycogen storage, so you must increase your fluid intake alongside your carbs. Sports drinks with electrolytes can be beneficial.