Carbo-Loading Planner

← Alle værktøjer / Carbo-Loading Planner

Plan your optimal carbohydrate intake in the 24-48 hours leading up to an endurance event.

Body Weight (kg)

Diet Target Level

Food Option	Portion Size	Estimated Carbs
White Rice (Cooked)	2 cups (300g)	90g
White Pasta (Cooked)	2 cups (280g)	80g
Large Banana	1 fruit (120g)	30g
Oats (Raw)	1 cup (80g)	54g

The Purpose of Carbo-Loading

**Carbo-loading** is an dietary strategy to maximize muscle glycogen storage before marathon running, cycling, or triathlons. Consuming high volumes of carbohydrates 36-48 hours before the event prevents hitting the muscle exhaustion wall early in the race.

Ofte stillede spørgsmål

No, a 5K race is too short to exhaust normal glycogen stores. Normal eating is sufficient.

Yes, keep fat intake low to prevent digestive discomfort and avoid eating excess total calories.