7 Carb Loading Meals to Power Your Performance

Are you looking for ideas for carb loading meals for athletes?

Endurance athletes often struggle to maintain energy levels throughout prolonged physical activity. Carb loading is a strategic nutritional approach that can significantly enhance performance and delay fatigue.

Many athletes choose to load up on carbs one to three days before a big race or event. But when you’re eating that high of carbs, knowing which meals to pick can be challenging. That’s where this article comes in!

In today’s article, we will explore some of our favorite carb loading meals for athletes. At the end, we include a few different carb loading meal plans that you can follow based on your athlete needs.

Understanding Carb Loading: What It Is and How It Works

Carb loading is a performance nutrition strategy that involves increasing carbohydrate intake before a big training session or race day.

Carb loading is used to maximize glycogen stores in muscles and the liver. Glycogen serves as a vital energy reserve, fueling muscles during extended periods of exercise. This practice helps athletes sustain their performance and delay the onset of exhaustion.

Some research shows as much as a 2-3% increase in performance following a high carbohydrate intake.

Carb loading typically begins one to three days before your major endurance event. During this phase, you’ll gradually increase your carbohydrate intake. Using this method ensures your muscles are saturated with glycogen and ready to be utilized during the event.

Overview of Carb Loading for Endurance Sports

Shooting for 3-5 grams of carbohydrates per 1-pound bodyweight per day of carb loading is usually recommended.

ex. if you weigh 150 lbs, aim for 450+ grams of carbs each day

If you measure in kilograms of body weight, multiply by 2.2 to get your body weight in pounds. Then multiply that number by 3-5 grams of carbs.

ex. if you weigh 68 kilograms, aim for 450+ grams of carbs each day

Divide your total number of carbs into your typical meal pattern i.e. 3 meals a day + 3 snacks and aim for that # of carbs at each meal.

If you’re looking for more basic info on carb loading- check out our complete carb loading guide for endurance athletes.

Top 7 Carb Loading Meals for Endurance Athletes

When you’re eating hundreds of grams of carbs per day, it can feel daunting at first. The key is to be strategic about your carb intake and which meals you’re choosing.

I typically recommend a mix of whole and refined grains while carb loading, emphasizing low-fiber foods as the endurance event gets closer.

Here are 7 carb loading meals you can add to your meal rotation next time you carb load!

#1 Blueberry Cinnamon Overnight Oats with Cottage Cheese

Blueberries, oatmeal, cinnamon, cottage cheese, and milk of choice, mixed together in a jar and chilled overnight. You can meal prep these ahead of time and switch up the toppings!

If you’re traveling, throw these in a cooler and pop them in your mini fridge at the place you’re staying. No mini fridge access? Use instant oatmeal instead topped with blueberries, almonds, and granola.

#2 Apple Chicken Sandwich with Pretzels and OJ

Apple slices and grilled chicken breast on 2 slices of bread with tomato, lettuce, and mayo. Eat with a side of pretzels and a glass of orange juice.

Use a rotisserie chicken or cold-cut slices if you’re short on time.

#3 Peanut Butter and Banana Bagel with Glass of Milk

Bagel with peanut butter and sliced banana with a glass of milk on the side. This one is great for a pre-training snack because it’s high in simple carbs but low in fiber and fat.

It’s also travel-friendly since you can bring these ingredients with you. Swap fruit juice or applesauce for milk if you won’t have fridge access.

#4 Lean Beef and Cheese Burrito with Rice and Beans

Lean ground beef mixed with cheese and diced peppers, rolled in a flour tortilla. Add a side of white rice and beans, and canned corn if desired. Opt out of beans if you’re eating the day before your race to avoid any possible GI discomfort.

#5 Spaghetti with Garlic, Ground Turkey, and Garlic Bread

Regular spaghetti noodles with roasted garlic and meat sauce with ground turkey. Add a few slices of garlic bread on the side for extra carbs. A classic carb loading meal, especially the night before your big race!

Bonus tip: many restaurants have a version of this dish on the menu if you’re planning to eat out while carb loading.

#6 Chickpea, Butternut Squash, and White Rice Mild Curry

Combine chickpeas, butternut squash, and white rice into a curry dish with your favorite pre-made mild curry sauce. You can add additional vegetables, including broccoli, carrots, potatoes, and onion. Eat with a side of pita or Naan bread to dip into your curry! Avoid any spicy sauces right before your race if you’re sensitive to spice (hence why we choose mild).

#7 Mixed Berry and Greek Yogurt Smoothie

Frozen mixed berry mix with Greek yogurt, frozen banana, and spinach, blended with your milk of choice. Smoothies are an excellent way to get your carbs in since you can drink them on-the-go.

Bonus tip: pre-portion your ingredients into a Zip-loc bag and place them in the freezer so you can grab and go. You can also choose a pre-made smoothie such as Naked, they’re available at most gas stations and grocery stores.

Carb Loading Sample Meal Plans

It’s harder than you may think to hit those big carb numbers when carb loading. We find it helpful for athletes to see a full day of carb loading laid out to better understand the volume they need to eat.

Below, we’ve provided three different carb-loading meal plans: two different 3-day plans and one 1-day plan. Remember that you can tailor these plans to meet your specific needs and goals as an endurance athlete, as well as dietary preferences!

3-Day Carb Loading Meal Plan

Day 1:

BREAKFAST:

• 2 servings of oatmeal with 1 apple, almond butter, and a glass of OJ: 97 g+

SNACK:

• 2 slices of toast with avocado and cottage cheese: 51 g+

LUNCH:

• Lean beef and cheese burrito with side of rice and beans: 82 g+

SNACK:

• Banana and peanut butter smoothie with a side of pretzels: 96 g+

DINNER:

• Salmon with 1 cup of white rice and 2 dinner rolls: 85 g+

DESSERT:

• Greek yogurt with granola, almonds, and mixed berries: 45 g+

Day 2:

BREAKFAST:

• Pancakes with maple syrup, berries, and a side of apple juice: 82 g+

For my best pancake recipe, check out this post here!

SNACK:

• 2 Cheese and spinach quesadilla on flour tortillas: 55 g+

LUNCH:

• Sandwich on 2 slices of white bread with a large baked potato: 77 g+

SNACK:

• Energy bar with dried mango slices: 59 g+

DINNER:

• Spaghetti with garlic, ground turkey pasta sauce, and 2 pieces of garlic bread: 93 g+

DESSERT:

• Cereal with milk and 2 peaches: 89 g+

Day 3:

BREAKFAST:

• Blueberry cinnamon overnight oats with cottage cheese and glass of apple juice: 75 g+

SNACK:

• Bagel with jam + 1 banana and a glass of milk: 93 g+

LUNCH:

• High-protein chipotle bowl: 70 g+

SNACK:

• Fruit smoothie with 3 energy balls: 75 g+

Here’s a recipe for no-bake protein energy bites.

DINNER:

• White rice and chicken stir fry with stir fry vegetables and 2 veggie spring rolls: 77 g+

DESSERT:

• 3 rice cakes with honey and apple slices: 63 g+

3-Day Carb Loading Meal Plan: Plant-Based

This one is for any plant-based athletes out there- or if you’re an omnivore athlete looking for more plant-forward meal ideas!

Day 1:

BREAKFAST:

• 2 servings of Kodiak waffles with 1 pear and a glass of OJ: 102+

SNACK:

• Peanut butter and jelly sandwich: 51+

LUNCH:

• 2 Roasted tofu Caesar salad wrap in flour tortilla with sweet potato fries: 60+

SNACK:

• Acai smoothie bowl with granola and berries: 99+

DINNER:

• Chickpea, butternut squash, and white rice curry with side of pita bread: 86+

DESSERT:

• Baked brownie oatmeal with dark chocolate and glass of milk: 72+

Day 2:

BREAKFAST:

• Egg, spinach, and feta with hashbrowns and glass of apple juice: 75+

SNACK:

• Homemade flat bread pizza with spinach and mushrooms: 45+

LUNCH:

• Meatless chicken tacos on corn tortillas with a side of white rice: 80+

SNACK:

• 2 servings of trail mix and dried apricots: 85+

DINNER:

• Energy bar with 1 apple and glass of milk: 65+

DESSERT:

• Cream of rice cereal with milk and frozen berries: 61+

Day 3:

BREAKFAST:

• Breakfast sandwich with 2 slices of toast, side of roasted potatoes and glass of apple juice: 84 g+

SNACK:

• 3 rice cakes with hummus and 1 cup of carrot sticks: 37+

LUNCH:

• Lentil, white rice, and tofu bowl with a side of pita bread: 118+

SNACK:

• Mixed berry and greek yogurt smoothie: 76+

DINNER:

• Quinoa and vegetable stuffed peppers : 52+

DESSERT:

• Cereal with milk and 2 peaches: 89 g+

1-Day Carb Loading Meal Plan

If you’re only planning to carb load the day before your event, this sample meal plan is for you using a few of our favorite carb loading meals that we mentioned above.

BREAKFAST:

• 2 slices of avocado toast with eggs and side of roasted potatoes: 71 g+

SNACK:

• Blueberry and banana smoothie: 75 g+

LUNCH:

• Apple chicken sandwich with pretzels and glass of OJ: 104 g+

SNACK:

• Bagel with cottage cheese and smoked salmon slices: 50 g+

DINNER:

• Chicken, vegetables, and 2 baked potatoes with 1 dinner roll: 100 g+

DESSERT:

• Banana oat cookies with bananas, oatmeal, and choco chips with glass of milk: 54 g+

Carb Loading Meals: The Takeaway

Carb loading is a powerful tool for endurance athletes when done correctly. By understanding the science behind it, choosing the right meals, and planning meals effectively, you can maximize your performance without hitting the wall!

To experience the full benefits of carb loading, try incorporating these carb loading meals into your meal rotation. Remember to experiment with meals prior to carb loading before your event to ensure your stomach can tolerate them well.

Are you looking for more individualized guidance on race day strategies? Our sports dietitian team would love to help! Apply here to learn more.