Proper carb loading is one of the most effective and proven ways to boost endurance performance. For long-distance triathlons, it’s your chance to maximize glycogen stores — the body’s preferred fuel for sustained aerobic efforts. Think of it as “filling your tank” before the big day.
In this guide, we’ll break down the science behind carb loading, how to structure your race-week nutrition, and what products to use (from Nduranz, GoldNutrition, and the Endurance Lab collections) to nail your fueling.
The Science of Carb Loading
Your body stores carbohydrates as glycogen in muscles and the liver. During endurance races, this glycogen is your premium fuel. Unfortunately, you can only store about 400–600g of glycogen — enough for roughly 90–120 minutes of hard effort.
Carb loading involves strategically increasing carbohydrate intake for several days before your race while tapering training volume. This can boost glycogen stores by up to 50%, giving you more endurance and reducing fatigue on race day.
Goal: 8–12 g of carbohydrates per kg of body weight per day during the final 2–3 days before your event.
The 7-Day Race Week Carb Load Plan
| Day | Focus | Carbs (g/kg) | Example Foods & Products |
|---|---|---|---|
| Mon (6 Days Out) | Normal training & balanced eating | 5–6 g/kg | Rice, potatoes, oats, fruit |
| Tue (5 Days Out) | Slight taper begins | 6 g/kg | Pasta, bananas, whole-grain bread |
| Wed (4 Days Out) | Reduce intensity, increase carbs | 7–8 g/kg | Pancakes, rice, GoldNutrition energy bars |
| Thu (3 Days Out) | Carb loading phase begins | 8–10 g/kg | White rice, drink mix, Nduranz carb powder |
| Fri (2 Days Out) | Full carb loading | 10–12 g/kg | Pasta, cereal, energy gels, fruit juice |
| Sat (1 Day Out) | Light meals, easy digestion | 8–9 g/kg | Oats, rice cakes, sports drink mix |
| Race Morning | Top-up glycogen stores | 1–3 g/kg (3–4 hrs pre-race) | White toast, banana, GoldNutrition gel + sports drink |
🔗 Shop Drink Mixes & Carb Powders
Food and Product Choices
During carb loading, not all carbs are created equal. Choose easy-to-digest, low-fiber, high-glycemic foods to avoid bloating.
Best options include:
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White rice, potatoes, pasta, bread
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Fruit juices and smoothies
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Sports drink mixes and carb powders (e.g., Nduranz Nrgy Unit Drink, GoldNutrition Iso Energy)
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Energy bars and gels for convenience
Sports drinks can help you meet your carb goals without overeating. A 500mL bottle of drink mix can provide ~30–40g of carbs while also hydrating you.
How to Calculate Your Carb Loading Target
Use this simple formula:
Body weight (kg) × 10 = grams of carbs/day during peak loading (Thu–Fri).
Example:
70 kg athlete × 10 g/kg = 700g of carbs per day.
That’s roughly:
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8 cups of cooked rice
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5 bananas
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3 sports drinks
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2–3 energy bars
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2 gels
You can spread this out across 5–6 meals or snacks per day.
Downloadable Carb Loading Planner
We’ve created a simple visual planner to help you map out your daily carb intake and product use.
It’s branded for Endurance Lab and color-coded by day for clarity.
Common Mistakes to Avoid
❌ Overeating fiber or fatty foods (can cause GI distress)
❌ Trying new foods right before race day
❌ Forgetting to hydrate properly with carb intake
✅ Balance carbs with moderate protein and low fat
✅ Use familiar products tested in training
Final Thoughts
Carb loading isn’t just about eating pasta — it’s about strategic fueling. Use your taper week to top off glycogen efficiently, keeping digestion easy and energy high. Combine real foods with trusted sports nutrition products to ensure a smooth, strong race-day performance.