Episode 58 is LIVE! Carb Loading 101 — Fueling Up for Peak Performance If you’ve ever wondered how to properly carb load before a race (or assumed it just meant a giant bowl of pasta the night before) this episode breaks down the science, strategy, and real-life examples you can apply right away. In this episode, Coach Lauren explains: What carb loading really is (and isn’t) Why it matters for races >90 minutes How much you actually need based on your body weight and training status  The science of glycogen storage and glucose metabolism Easy tips to boost carb intake without feeling stuffed  Realistic, digestible meal examples using everyday foods Sample Carb Load Plans Here’s a practical breakdown of what a carb load looks like for race week using real food: 450g Carb Load (for 55–60 kg athlete or Beginner Athletes &/or Beginners to Carb Loading): Breakfast (~100g) 1 bagel with peanut butter 1 banana 1 cup orange juice Snack (~50g) 1 cup sweetened applesauce Lunch (~100g) 1 whole PB&J or turkey sandwich 1 large baked potato Snack (~50g) ½ cup raisins Dinner (~100g) 2 cups cooked rice or pasta Baked chicken breast 1/2 cup of cooked veg or small side salad  Evening Snack (~50g) 2 servings of candy (e.g., Swedish Fish, gummy bears) 600g Carb Load (for 70–75 kg athlete or Intermediate/ Advanced Athletes familiar with Carb Loading): Breakfast (~100g) 1 bagel with peanut butter 1 banana 1 cup orange juice Morning Snack (~100g) 1 cup sweetened applesauce 1 16 oz bottle of soda Lunch (~125g) 1 PB&J or turkey sandwich 1 large baked potato 1 bottle sports drink Afternoon Snack (~125g) ½ cup raisins 2 slices white bread with 2 tbsp preserves Dinner (~100g) 2 cups cooked rice or pasta Baked chicken breast Evening Snack (~50g) 2 servings of candy Pro Tip: Carb loading works best when paired with a taper and familiar, low-fiber foods. Use liquid carbs to keep intake high without feeling overly full. —————— Enjoying the podcast? Please take a minute to rate and review the show — it helps us reach more runners like you! Found this helpful? Share this episode with a teammate or training partner who’s gearing up for their next race! Want 1:1 guidance for your fueling or training? Schedule your FREE Discovery Call thepersonalizedrunningdoc.com/schedule Thanks for tuning in to The Up & Running Podcast. Let’s keep showing up, fueling smart, and chasing those PRs! Listen now on Apple Podcasts and Spotify!