Why is pasta eaten before a marathon?

January 10, 2026 •

2 min read

Carbohydrates are the primary fuel source for high-intensity, endurance activities, such as running a marathon. Runners eat pasta before a marathon as part of a strategy called 'carb-loading,' which maximizes muscle and liver glycogen stores to provide long-lasting energy and delay fatigue.

Quick Summary

Runners eat pasta before a marathon to carb-load, a strategic nutritional approach that replenishes the body's glycogen stores. This process ensures ample fuel for sustained energy throughout the race, thereby delaying fatigue and improving performance on race day.

Key Points

Glycogen Stores: Carbohydrates from pasta are converted into glycogen and stored in the muscles and liver, providing the main fuel source for endurance events.
Carb-Loading Strategy: Eating a high-carbohydrate diet, particularly focusing on pasta, in the 48-60 hours before a race, maximizes these glycogen stores.
Fatigue Delay: Fully stocked glycogen stores allow runners to maintain a higher intensity for longer, delaying the onset of extreme fatigue known as "hitting the wall".
Pasta's Benefits: White pasta is a preferred choice during the final carb-loading days because it is a familiar, high-carb food that is low in fiber and easy to digest, preventing stomach upset.
Not Just the Night Before: Effective carb-loading is a process starting a few days out, not just a single large meal. This timeline allows the body to properly store the energy without causing race-day bloating.

The Science Behind Carb-Loading

Carb-loading is a dietary strategy used by endurance athletes to increase the storage of glycogen in their muscles and liver. Glycogen is the stored form of glucose, which is the body's primary energy source during intense exercise. For a marathon, a runner's usual glycogen stores aren't enough to last the entire race, and depletion can lead to extreme fatigue, known as "hitting the wall". Carb-loading helps prevent this by increasing glycogen stores, potentially by 30% or more, providing more fuel for a longer period.

Why Pasta Is an Ideal Choice

Pasta is a popular choice for carb-loading before a marathon for several reasons. It's high in complex carbohydrates, providing a steady energy release. White pasta is often preferred in the days leading up to the race because it's lower in fiber and easier to digest than whole-wheat pasta, reducing the risk of stomach issues on race day. Pasta is also a versatile and familiar food, which is important for minimizing stress and ensuring the body is used to the meal before a race. It pairs well with simple, lean proteins and light sauces like marinara to create a balanced, high-carb meal.

Timing and Execution of the Carb-Loading Plan

Effective carb-loading requires planning in the days before the race.

The Carb-Loading Timeline

48-60 Hours Before the Race: This is the key period for significantly increasing carbohydrate intake while reducing fat, protein, and fiber. For detailed recommendations on carbohydrate intake based on body weight and timing of pre-race meals, see {Link: STYRKR website https://styrkr.com/blogs/training-and-nutrition-hub/carb-loading-before-marathon}.
Practical Carb-Loading Tips: Reducing exercise volume in the final days (tapering) and staying well-hydrated are crucial for maximizing glycogen storage and race-day performance. Prioritizing carbohydrates without a drastic increase in total calories is also key.

Comparison: White Pasta vs. Whole Wheat Pasta


Feature	White Pasta (Refined)	Whole Wheat Pasta (Whole Grain)
Digestion Speed	Faster, due to lower fiber content.	Slower, due to higher fiber content.
Glycemic Index (GI)	Higher GI, for quicker glucose release.	Lower GI, for more sustained energy.
Primary Use for Runners	Ideal for the 48-hour pre-race carb-loading period to avoid GI issues.	Better for general training and daily nutrition, providing sustained energy.
Fiber Content	Lower fiber, making it easier to digest for sensitive stomachs.	Higher fiber, which can cause digestive issues if consumed too close to the race.
Nutrient Density	Often enriched with vitamins but less nutrient-dense overall.	Generally higher in vitamins, minerals, and fiber.

Conclusion

Eating pasta is a key part of carb-loading before a marathon, a strategy grounded in science to maximize energy stores. Focusing on easy-to-digest, high-carb options like white pasta in the days leading up to the race helps ensure runners have the necessary fuel to perform their best and avoid hitting the wall.

Optional Outbound Link: Visit Highfive for more tips on carb-loading

Frequently Asked Questions

For carb-loading in the 48 hours before a marathon, white (refined) pasta is often recommended because it is lower in fiber and easier to digest, reducing the risk of gastrointestinal issues on race day.

Your last large, carb-heavy meal should be consumed two nights before the marathon. This allows for proper digestion and avoids feeling bloated on race day.

Carb-loading is a nutritional strategy for endurance athletes that involves consuming a high-carbohydrate diet in the days leading up to a competition to maximize muscle and liver glycogen stores, providing extra fuel for the event.

No, a single, excessively large meal the night before can cause digestive discomfort. Carb-loading is a more gradual process over 48-60 hours, with a moderately-sized, familiar meal the night before.

To minimize fat and fiber intake, which can cause stomach issues, runners should opt for a simple sauce like marinara instead of rich, creamy, or oily sauces. A lean protein can also be added.

Without sufficient carb-loading, your glycogen stores will deplete faster during the race, leading to premature fatigue and a significant drop in performance, a phenomenon known as "hitting the wall".

Carb-loading is generally not necessary for shorter races like a 5K, as the distance does not typically deplete glycogen stores to the same extent as a marathon. A balanced daily diet is usually sufficient.