What to eat when carb loading

Following on from my last post you have to eat about 8-10g of carbs per kg of weight when carbo loading for a marathon. For me I went for 9g per kg and needed 423g carbs each day.

Here’s an example of what I ate and the approximate carbs – still only adds up to 414g and you’re eating practically every hour! It’s easy to get carbs from sugar and energy drinks but you have to try mix it up with some slow release.


  • Big bowl of Scottish Porridge oats with soya milk and seeds (30g)
  • Piece of wholemeal toast with peanut butter (30g)
  • Orange juice (25g)

Morning snacks

  • Two slices of soreen toast and butter (such a good source of carbs) (42g)
  • Banana (27g)
  • Cereal bar (29g)


  • Brown rice and quorn, bean chilli (60g)
  • or
  • Wholemeal pasta and sauce (30g)
  • or
  • Jacket potato with cheese and beans (45g)


  • Handful of brazils, almonds and cashews (15g)
  • Bagel and peanut butter (71g)
  • Activia strawberry yoghurt (15g)


  • Quinoa and Quorn green curry  (50g)


  • Toast with peanut butter and jam (35g)

It’s also important to make sure you have protein. It slows the digestion of carbs so makes the meal lower GI so you release energy slower. Milk, cheese and quorn were my main sources but I’m sure meat is better.

The one thing I learned though was to hold back on the fibre. Next time I won’t have brown everything because it’s not great on race day. Too much fibre and vegetables can make you have proper runner’s trots before the race. Nice.


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