How To Carb Load Before A Marathon - FULL GUIDE!

Let's talk marathon carb loading
If you want to run a marathon as fast as possible then you should definitely carb load. We know that carb loading can improve your performance in a marathon by 2-3%, which is really quite significant!
So if you're running something like the London Marathon or the New York Marathon (or really, any marathon for that matter) then you should definitely carb load. But it isn't quite as simple as saying just eat more carbs so in this video I run through everything that you need to know to be able to carbohydrate load properly.
Get your nutrition for a marathon right and you'll be off to a flying start. I'm also going to be doing videos on marathon breakfasts and a complete marathon nutrition guide, so make sure you subscribe to stay up to date with my nutrition tips for a marathon.
I have also created a carb loading guide which you can download here:
www.nutritiontriathlon.com/ca...
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00:00 Introduction
00:52 What carb loading ISN'T
01:32 Why carb loading is useful
02:45 How much to eat
03:34 What type of carbs
04:53 How long do you need to carb load for?
06:02 Hydration
07:06 Is carb loading unhealthy?
07:52 Extra tips!
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Hi! I'm James. I'm a Sport and Exercise Nutritionist and I make videos on nutrition to give people simple, clear and easy to use information on a range of subjects. I focus on triathlon and how triathletes can use nutrition to help properly fuel their training and racing.
In my day job I work as an Advanced Clinical Practitioner in General Practice, or Family Medicine for those of you not in the UK, and work in a busy NHS GP practice. I'm a Specialist Paramedic by background and have full independent medicine prescribing rights.
Advanced Clinical Practitioner in Family Medicine, BSc, PGCert
Registered sport and exercise Nutritionist (SENr)
Advanced Diploma of Nutrition, MSc Sport and Exercise Nutrition
Nutrition Consultant for Hurry The Food Up
Great Britain Age Group Triathlete
Qualified L2 British Triathlon Coach
I am not affiliated or sponsored by any brands, companies or products that I mentioned or show in my videos. My aim is to make these videos free from any sort of bias!
These videos shouldn't be taken as direct, personal advice on medicine or nutrition but more for information purposes based on the latest research and evidence. Unless otherwise clearly stated, this information is more suited to adults as under 18s have different requirements and considerations. I'm happy to answer any questions you might have as an individual though!
Contact: [e-mail]

[@somkitthompson9559]

Thank you so much James. Great video ⭐️

[@NutritionTriathlon]

You're welcome, thanks too! 🙂

[@xeniaalbrecht5684]

Exactly the video I was looking for, thank you so much!!😍

[@NutritionTriathlon]

😀 awesome! You're welcome 😊

[@childofgod8365]

Thank you. I needed this information.

[@NutritionTriathlon]

You're welcome 🙂

[@monkeyslaye]

Hey man, thanks a bunch for the informative video. I downloaded your carb loading plan and I plan to follow it shortly as I have a half marathon that looking to push a PR on.

[@NutritionTriathlon]

Hey, you're welcome! That sounds great, please let me know how you get on!

[@BishopTsabo]

One of the best videos un this topic. Thanks!

[@NutritionTriathlon]

😊 appreciate that, thank you!

[@dew_reg1574]

I will implement this plan for my next marathon. Thanks !

[@NutritionTriathlon]

You're welcome, I hope it goes well! 🙂

[@redsoxfox]

4:31 that’s a great point, limiting the fibers

[@daniels3642]

This is wonderful. I'm carbloading for my first Marathon tomorrow. 💪

[@NutritionTriathlon]

Awesome! Enjoy, have a great time. Let me know how it goes!

[@EmilSeeger]

great video!

[@NutritionTriathlon]

Thank you! 🙂

[@rodrigolobocolmenares8329]

doing this for my first marathon!

[@NutritionTriathlon]

Awesome! Good luck 💪

[@todor7151]

Thanks for the great vid! It was really helpful as I am going to run my first marathon next week. The only thing that concerns me a bit with carb loading is I feel like I would be holding too much water and feeling bloated.

[@NutritionTriathlon]

You're welcome! Good luck with the marathon. If possible I always recommend trialling carb loading in advance so that you know what it feels like and can make any necessary adjustments. However, in my experience, carb loading is really well tolerated as long as you stick to a good plan. The potential benefits of carb loading should definitely outweigh the potential risks. Hope that helps!

[@ordinarypablo]

will implement this for my bjj tournament which is tomorrow

[@NutritionTriathlon]

Hope it went well!

[@pawebernatowicz5370]

@@NutritionTriathlonppppp😊😊😊😊😊😊😊😊😊😊😊😊

[@lindsaymalicoate6249]

This is wonderful. Thanks so much! Do you recommend the same protocol for a 1/2 marathon?

[@NutritionTriathlon]

You're welcome Lindsay! 🙂 Generally, yep! Anyone doing a race/event that is going to take longer than 90 minutes should benefit from carb loading. If time to complete is less than that the benefit is less but I'd still recommend it, just not needing to go as high on the carb intake (more like 6-8g/kg)

[@Vazquezduoadventures]

Fantastic video! Running my first half marathon next Sunday! How many days in advance of the race should I start carb loading? Thanks so much!

[@NutritionTriathlon]

Awesome, good luck with it 😀 as it's your first one make sure you enjoy the experience and have fun with it! I usually suggest starting about 36 hours out from the race. So if your race is Sunday morning I'd start the carb load on Friday afternoon

[@NutritionTriathlon]

Improve your running with this free carb loading plan! www.nutritiontriathlon.com/carb-loading-plan-run

[@renzomoyse-fuchs9608]

- Eating a big and specific load of carbs before your race - 2-3% better run - 10 grams of carbs per kg bodyweight - Sweets and sodas are GOOD (as an exception) - Minimum 24h before the race - Normally from 36 to 48h before race - 3,5L of water and electrolytes - 1 Gram of glycogen= 3 grams of water - Eat more in the morning - Carbi drinks are a cheat code - Practice in advance the carb load

[@NutritionTriathlon]

Good sum up!

[@justinsalazar876]

Doing this for my cpat, hope it helps

[@NutritionTriathlon]

Hope it went well!

[@utube7917]

Water is needed to move the glucose into adipose tissue (fat cell). Also, if you are on a ketogenic diet, you will fell 10x more amazing when in ketosis. You can carb load on a "carb day" and fill your glycogen stores in 24 hrs and you will still be back in ketosis in the morning for most people. The advantage is that you can use MCTs for immediate massive energy in the morning and still have glycogen inside the muscle itself. More fuel options allows for more energy than just a maxed out glycogen tank. A not about ketogenic diets is it takes a minimum of 30bdays to adapt and allow your body the time to ramp up enzyme production. If you are strict for several months, you can optimize and be even more efficient. People do this for uktra narathons in the mountains.

[@NutritionTriathlon]

Hey. Some of what you said is true, and some really isn't. There is some potential merit for a subset of people following a ketogenic diet for ultra events. For a half marathon or marathon distance, a high carbohydrate diet, carb loading properly etc should always be better. These races are just too far into glucose dependent energy zones that ketogenic diets will struggle. What you mentioned about following a ketogenic diet, adapting, carb loading for 24 hours and then being back in ketosis is simply not true. If you follow a ketogenic diet and then carb load, you will most likely feel pretty dreadful due to the sudden influx of carbohydrates, you will gain a significant amount of water weight, and you will not be in ketosis the next day. The other things you mentioned like MCTs is again just wishful thinking for ketogenic diet advocates. Yes, using fat for fuel is helpful in certain scenarios, but people overestimate it, and also risk messing up their health and training by (badly) following a ketogenic diet

[@utube7917]

Sorry, but regarding physiology, you are wrong. I am not advocating "carb loading" the way you do, which is 1,000 grams of carbs in a day (4,000 calories) or 2 days worth of carbs for a guy over 100 kilos. However, by definition, cyclical ketogenic diets do have a day of carbs and then returning to ketosis the next day. I feel like a million bucks on keto, literally every day. Even after a carb day, i am in ketosis the next day. I know this for a fact, because i have a glucometer that also tests ketones in my blood. The reason I do carb days is for optimal health, as opposed to foregoing high glycemic index nutritious foods. How is this possible to be in ketosis the next day? Because when you are in ketosis, you have depleted your glycogen gas tank. On a carb day, your body will start to fill the empty glycogen stores first and once full, move the rest to adipose tissue. The insulin spike is part of what makes you drink more water, as water is necessary to move glucose into the cell. Water is also necessary for the break down of foods in digestion (hydrolysis) and that is a LOT of food! As for exercise and energy pathways, glycogen has the advantage of being right in the muscle, where ketone must be transported there through the blood. Objectively speaking, there are advantages of both for different exercises. The same can be said for creatine, which is a third pathway. Heavy weight lifting will use creatine first and then glycogen. Keto will do poorly for heavy lifting. Keto excels for endurance and lower weight exercise. In some sports, athletes are using Keto for endurance to crush opponents and are being accused of cheating because of superior energy. Just depends on the sport. When it comes to a marathon, it's worth a conversation, but I had originally commented because you didn't seem to have a full understanding of nutrition and physiology. I have been on a ketogenic diet for over 7 years and typically do cyclical keto for optimal health. There are a lot of problems with the modern carb diet, but most importantly, modern carb diets have the highest rates of cancer, diabetes, heart disease and alzheimers. Diabetes and alzheimers are both sugar and inflammation diseases. Cancer universally prefers sugar fermentation for energy production through anaerobic respiration, even when oxygen is present. - Source is "Tripping Over the Truth" a book on cancer. Keto is not a cure for cancer, but does help prevent it. Exercise and sleep are critical for mitochondrial health as well, but once the mitochondria are damaged and not functioning, cells will go to anaerobic respiration, have genetic instability and errors during transcription for cell duplication. That is how cancer starts, but there is more about onco genes and tumor suppressor genes regarding apoptosis to self destruct bad cells. Moving on... heart disease is also a nuanced subject but nitric oxide is critical and thus oral biome and gut biome are critical for production. High sugar foods feed bad bacteria in the gut and destroy oral and gut health. The constant spiking of insulin prevents the body from using fats appropriately and those fats have to get deposited somewhere if they are not being used. Nitric oxide will keep your vessels clean, but your body is supposed to USE fat, not store it indefinitely. I find it hard to believe that you would disagree. The reason fasting as a practice has existed for thousands of years is for these health reasons. It's part of most religions. Fasting gives your body a break from carbs and insulin. Fasting recycles damaged cells through autophagy and mitophagy, which restore good health to dysfunctional tissues (hopefully before it becomes disease). Ketogenic diets and intermittent fasting allow the body to enter autoohagy and mitophagy more easily and requires less time for maximum benefit. It just seems evident that you have never been on a ketogenic diet and don't really understand it. Can you do a carb diet in a healthy way? Of course, but 99% of people don't and intermittent fasting would be important for your body to repair itself properly and use fats appropriately. Can you do a Keto diet in an unhealthy way? Of course, not all fats are the same and you still need proper micronutrition, regardless if those vitamins are from predominately carb or fat based foods. The body is designed to have 2 engines to use the fat and not store it indefinitely. Hormones are also built off fat, which is why testosterone, melatonin and other hormones improve sleep and performance when the body has what it needs. I didnt come here to debate marathons, but was interested in a marathon runners diet, which varies from runner to runner. But when I hear athletes talk trash about diets, particularly ketogenic, it becomes clear they don't really understand what they are talking about. I'm still interested in how marathon runners struggle in certain areas of their race on one diet opposed to another, but wanted to correct your misunderstanding.

[@NutritionTriathlon]

I'm sorry too, because what you've just said is basically a combination of all the buzzwords and "headline" topics that have permeated on the internet in the last 10 years or so, which are so incredibly toxic and wrong. There are so many issues with what you have said, and in honesty I cannot spend the time debunking them all. You are literally throwing in topics without any context and proper understanding of how genuinely complex these are. Cancer, diabetes, heart disease, alzheimers, microbiome, nitric oxide. Do you want to throw in any more fun scientific words for the sake of trying to sound credible? I don't want to delete your comment because I think it's really important that people see balance and I respect other people's opinions, but quite honestly your comment is full of theories, fancies, unproven suggestions and simply incorrect information. I did however genuinely enjoy that you suggest I have never been on a ketogenic diet, that I don't understand it or understand nutrition or physiology. Before you say something like that, you should really consider who you are speaking to and what background/credentials they have. I'm not saying that to overhype myself, as there are far more incredible experts in their field than me out there, but quite honestly I am suitably qualified to talk about this... For anyone reading this, I have kept this thread for the sake of promoting transparency, but the above comment is filled with "information" which is NOT backed up by evidence. For clarity, this video and my advice is generally specific to endurance sports and performance, but there are also many harmful elements that this person has mentioned about generally healthy living with is also NOT supported by a significant amount of evidence. Until disproven, a diet such as the Mediterranean diet has the most credible evidence base and should be the mainstay for most people, unless they have a specific clinical reason not to.

[@wendifx]

for marathon may i have yur advice, if i drink maurten ready mix 320 inthe morning for 3 days prior race day ?? is it enough or i need more carbs ? (in contex im not doing high intensity 3 days prior to the race, just easy run}

[@NutritionTriathlon]

Probably not enough. Check out the carb load guide for further advice on this. You need to get to 8-10 g/kg of body weight per day and one Maurten 320 mix probably won't get you there!

[@Lukemplant]

Marathon on Sunday, it’s Friday so I’ll get to it tonight and tomorrow

[@NutritionTriathlon]

Perfect! Good luck with it

[@njkel.8714]

I do this i play soccer. Theres weeks where because of busy schedule i wont meet my 10kg/bw and i FEEL less ovveral stamina in my matches vs when i carb load perfectly

[@NutritionTriathlon]

Ooh super interesting to hear, thanks for the comment! It makes sense as carb loading isn't unique to endurance sports. Nice one!

[@mattjack6518]

Thanks using this for a 70.3

[@NutritionTriathlon]

Perfect, it'll work brilliantly!

[@mattjack6518]

@@NutritionTriathlon thanks downloaded the guide too , the carb loading vid was helpful too

[@GregoryPLoomis]

I am going to do my first Half Marathon in 3 weeks. I have been an avid runner for last several years. I ran the first 6 miles of the actual marathon route this morning just under an hour; like 57:00-58:00min. Is that decent? Granted I still have half way to go, but I felt great. I have 3 weeks to go any tips for me? Thank you 🙏

[@NutritionTriathlon]

Brilliant, good luck with it! It sounds fine to me, but especially as your first one don't worry about whether your pace is good or not 🙂 run what you can sustain and don't chase others or compare yourself. Other than that in these final couple of weeks make sure you just stay steady. Don't suddenly ramp up training intensity or volume, don't suddenly try to push the distance. You won't get any magic gains now but it's not an uncommon time for people to injure themselves because they're fatigued and getting nervous so feel like they need to push

[@GregoryPLoomis]

@@NutritionTriathlon thank you! Solid advice appreciate you writing me back!

[@Funkypants2]

I totally understand that concept for an Ironman but really for a Marathon? Let’s say 3:30 hours, with Gels 60g/ hour. You don’t need carb loading what is an extra stress for the body. Or do I miss something?

[@NutritionTriathlon]

You miss something 🙂 anyone doing endurance exercise lasting longer than 90 minutes will benefit from carb loading. You simply cannot replace carbohydrates during hard exercise at a fast enough rate to replace them. It's definitely useful! 🙂

[@kjt6552]

I subscribed on ur website for the plan but did not receive it in my email, nor in spam.

[@NutritionTriathlon]

Hey, really sorry about this. Can you email me: [e-mail] and I'll help sort it out for you

[@laemperatriz1982]

What kind of sweets are we talking? can you give some examples of which ones would be acceptable before a Marathon and how long before the big day can you start? :)

[@NutritionTriathlon]

Good question! Honestly, anything that has a high carbohydrate amount and is lower in fibre, fat and protein. These might be gummy sweets (eg. fruit gums or Haribo) or the typical sugar coated gummy sweets. Any of the classic confectionary sweets work well. Decadent chocolate usually isn't ideal because it will contain much more fat. Typically start the carb load period around 36 hours before your race start.

[@laemperatriz1982]

Wafles ok?

[@kypdur4746]

This is invaluable information, but I'd suggest that the percentage could be higher than 2-3% improvement, if you carb load properly. I ran 4 marathon with a best of 4:28. Hit the wall every time, due to pure ignorance about carb loading. Pre marathon 5, carb loaded at approx 7g per kg for 3 days. Ran 4:01. No difference in pace, hillier course, just could sustain the pace until the end. By marathon 7, was down to 3:42. Brilliant video!

[@NutritionTriathlon]

Awesome improvements right there! Did you change anything else, like your nutrition during the marathon? It may be that individual differences are more significant but the 2-3% is a standard figure for improvement from carb loading 🙂

[@kypdur4746]

​@@NutritionTriathlonThanks! Yes, I changed the type of gels from SIS to Hammer Perpetuem, as I was getting sugar crashes. That was the only change during marathons 1-4 and 5-7, apart from the carb loading. The fueling strategy was approx 1 gel every 35-40 mins, up until the last 10k and then hang on until the finish. Nearly always feel sick afterwards, but that's another story.

[@NutritionTriathlon]

Haha yes, that part is almost inevitable... Well it certainly sounds like carb loading helped a heck of a lot so that's brilliant to hear 😃

[@Jonathan-wj8tc]

How many hours before the Marathon you have to stop Carb loading?

[@NutritionTriathlon]

If it's a morning race then stop the night before. You can watch this video on what breakfast to have before a marathon. kzbin.info/www/bejne/nHOraZqPZqqZfa8

[@BobbyKelsey]

How many carbs a day then to load for a half marathon? In lbs… :)

[@NutritionTriathlon]

Should be about 1.2-1.5lbs of carbs for someone weighing 70/150lbs

[@GuidoHaverkort]

8:55 me watching this 8 days out from my first half marathon🤓

[@NutritionTriathlon]

😅 you've got a bit of time!

[@isabelstott9437]

great thanks! you have a lovely face x

[@NutritionTriathlon]

Haha you're welcome! 🙂 Thanks too!

[@nickcortes686]

I just got to Costco and eat an entire pizza

[@NutritionTriathlon]

Haha, that's one way. Sorry to be boring though, but pizza is actually a really bad carb loading option! It's usually full of fat and fibre - neither of which are great for carb loading!

[@mrhiy0252]

🤨

[@NutritionTriathlon]

Hmmm?.🙂

[@tropicalscuba]

Dude, cut down on the flash edits and movements, or at least have a photoepilespy warning before your video. Keep it chilled, we need the info, not a headache. Great video, great advice, just... well... I won't subscribe if the rest of your content is like this

[@NutritionTriathlon]

Appreciate the feedback! This is an older video and I don't think my current ones are quite like this 🙂

[@HighlightLife-wq9ph]

brother theres no way your recommending sweets and sugary drinks as something that should be taken before a marathon. this is an absolutely ridiculous claim

[@NutritionTriathlon]

Why so? Please provide rationale for why you think you shouldn't, when all the evidence suggests you should 🙂

[@jicalzad]

I think it’s more for maximizing performance, rather than just for health. Of course, if you’re running multiple half marathons and marathons a month then it’s prob not too healthy

[@Daksterizer]

How many have you ran?

[@HighlightLife-wq9ph]

@@NutritionTriathlon hey sorry for the mega late reply haha, not one to leave a comment and not follow up when someone replies.

[@HighlightLife-wq9ph]

@@NutritionTriathlon 1. Sugar can give you wrinkles and add age to your face. 2. Sugar is associated with acne. 3. Sugary drinks cause an 83% increased risk in developing type 2 diabetes. 4. Sugar intake increases the risk of developing certain types of cancers. 5. Sugar can ruin your teeth. 6. Sugar is the epitome of empty calories. No nutritional value, No nutrients, No minerals, no proteins and no fiber. 7. Sugar makes you feel hungry so not only does it fill you up with empty calories but it makes you want more of those calories. 8.Sugar blocks leptin and raises insulin to supernatural levels. Leptin is a hormone in charge of telling us that were full and need to stop eating. The spike in insulin makes it very hard for the body to access and burn stored fat. 9. sugar causes belly fat, the worst kind of fat which is associated with all types of diseases, one of which being the worlds #1 killer, Heart disease. 10. Sugar is Addictive. (Im sure we can all agree on that one haha). kzbin.info/www/bejne/gHakXnpvop6GZrs heres the link where i found this info. All of the things i have said are backed by studies and can be found in the show notes of this link.