Nutrition Deep Dive: The Carb Load Playbook For Improving Race Day Performance

Carb Loading for Endurance Athletes: What Actually Works? Is carb loading really necessary before a marathon, Ironman, or long endurance event? How many carbs do you actually need, and will carb loading make you feel heavy, bloated, or gain weight? In this episode of the Endurance Athlete Journey Podcast, Board Certified Sports Dietitian and endurance athlete Katie takes a deep dive into the science and practical application of carb loading. With Grandma’s Marathon just weeks away, Katie shares both the research and her personal approach to maximizing glycogen stores before race day. You'll learn: What carb loading is and why it improves endurance performance How glycogen fuels long-distance events and helps delay fatigue The difference between old-school and modern carb-loading strategies Who should (and shouldn't) carb load How many carbohydrates you actually need before a race Common mistakes that can sabotage your carb load Why fat and fiber intake matter in the days before competition Whether carb loading causes weight gain Practical meal and snack ideas to help you hit your carbohydrate goals How to combine carb loading, race morning nutrition, and in-race fueling for optimal performance Whether you're preparing for a marathon, half Ironman, Ironman, ultra marathon, or long cycling event, this episode will help you create a carb-loading plan that supports your performance goals and helps you avoid hitting the wall on race day. Tune in to learn how a well-executed carb load can help you start your race with a full tank and finish stronger. For coaching inquiries: Coach Katie → https://fuel2run.com