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Best Half & Full Marathon Carb Loading Foods for Bay to Bay; Dietitians Guide

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With the Bay to Bay running event this weekend, here are the marathon carb loading foods going straight into my shopping cart.

Carb loading doesn’t need to be complicated, restrictive, or stressful. As a Dietitian preparing for both the half marathon and marathon distances, I focus on simple, familiar, easy-to-digest foods that help top up glycogen stores without overthinking every meal.

In this blog, I’m sharing exactly what I’m buying this week to make carb loading practical, enjoyable, and realistic going into race day.

Table of Contents

  • What carb loading actually means
  • My go-to carb loading foods
  • What I am putting in my grocery basket this week
  • Final tips for race week

What Carb Loading Actually Means

Carb loading is simply increasing carbohydrate intake in the days leading into an endurance event to maximise glycogen stores.

It’s not about eating excessively or uncomfortably.

It’s about:

  • Consistent carbohydrate intake
  • Lower fibre choices closer to race day
  • Easy-to-digest, familiar foods
  • Supporting energy and gut comfort

My Go-To Carb Loading Foods This Week

Here’s exactly what I’m buying for Bay to Bay 👀

🍞 Bagels
🍪 LCM Bars
🍫 K-Time Bars
🍮 Rice Puddings
🥤 Juice
⚡ Powerade
🍬 Lollies
🥤 Rokeby Protein Drinks
🥣 Yoghurt
🍪 Cookies
Food for marathon dietitian paris mooney

Final Thoughts

Carb loading doesn’t need to be stressful or restrictive.

It’s about choosing familiar, easy-to-digest foods that help you top up energy stores without discomfort.

If you’re preparing for a race this weekend, keep it simple:
✔ Eat regularly
✔ Focus on carbs
✔ Choose foods your gut trusts
✔ Avoid overthinking it

✔ Utilise liquids 

✔ Don’t leave your biggest carb meal to dinner the night before, start early and consistently across the day

Ready for Bay to Bay?

Whether you’re tackling the 5km, 12km, Half Marathon, or Marathon, having a race-day nutrition plan can help you maximise performance and enjoy the experience.

At The Wholesome Effect PM, Dietitian Central Coast, I provide personalised sports nutrition support for runners of all levels, including:

marathon carb loading bay to bay

✨ In-person consultations available on the Central Coast and online Australia-wide.

📩 Book a FREE discovery call or consultation to optimise your Bay to Bay race-day nutrition strategy.

Find out more about The Wholesome Running Nutrition Pack

Visit us at www.detitiancentralcoast.com.au

Learn more about me, Paris Mooney Dietitian at The Wholesome Effect PM.

Visit us on instagram @thewholesomeeffect

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  • or just feel better in your body

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Identify trigger foods and develop practical eating plans that work for you. Navigate intolerances confidently without unnecessary restrictions or confusion.

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Identify trigger foods and develop practical eating plans that work for you. Navigate intolerances confidently without unnecessary restrictions or confusion.

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Find relief from bloating, IBS, and gut issues with evidence-based dietary approaches. Improve your digestive comfort and overall gut health through personalised support.

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Have questions about how nutrition support can help you reach your goals? Paris is here to help. Reach out today for personalised, evidence-based nutrition advice that actually fits into real life.

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The General Nutritional Pack

A comprehensive package covering nutrition fundamentals, healthy eating habits, & practical meal planning strategies. Perfect for anyone wanting to improve their overall wellbeing.

The Wholesome Women

Navigate women's health challenges including PCOS, menopause, hormonal imbalances, and reproductive health.

The Wholesome Senior

Maintain muscle mass, bone health, energy levels, and independence through targeted dietary strategies.

The Wholesome Chronic Disease

Expert dietary management for diabetes, heart disease, high cholesterol, and other chronic conditions.

The Wholesome Runner

Optimise your training, recovery, and race-day performance with evidence-based fuelling strategies designed for distance athletes.

The Wholesome Athlete

Maximise performance, recovery, and body composition with sport-specific fuelling plans tailored to your goals.

FAQs

A dietitian is a university-qualified health professional who helps you use food to support your health, performance, and wellbeing. We provide evidence-based, personalised nutrition advice to manage medical conditions, improve energy, support weight goals, and build sustainable eating habits — without fad diets or restriction.

Yes, telehealth appointments are available, offering flexible dietetic support from the comfort of your home.

You can book via the Book Now option which will take you to our booking site. Unsure? Book a free 15 minute discovery call via the booking link.

Initial appointments are 60mins in duration & cost $185.00
Review appointments are 45mins in duration & cost $100
Review appointments with a meal plan are 45mins in duration & cost $100

Your first appointment is a thorough, personalised consultation. We’ll discuss your goals, medical history, lifestyle, eating habits, and challenges. From this, I’ll provide practical strategies, guidance, or a meal plan/carb load plan if needed all tailored to you.

No referral is needed to see a dietitian privately.
A GP referral is only required if you’d like to access Medicare rebates through a Chronic Disease Management (CDM/EPC) plan.

I support a wide range of conditions including digestive issues (IBS, bloating), hormonal health, cardiovascular health, diabetes, nutritional deficiencies, food intolerances, bone health, fatigue, and weight concerns.

Yes. Many private health funds provide rebates for dietitian appointments under extras cover. The rebate amount depends on your individual policy.

Contact your private health fund to see if you are eligible for Dietetic support rebate and the number of sessions you are entitled to.  (Not to be used in conjunction with Medicare).

Initial Consult Code: 500
Review Code: 600

Yes, you can access Medicare rebates if you have a GP referral under a Chronic Disease Management (CDM/EPC) plan. Rebates cover part of the cost for eligible dietitian sessions.

To be eligible for a Medicare rebate, speak to your doctor about referring you on a care plan that includes Dietetic support and how many sessions you are entitled to. This means that you will receive a portion of the total fee back from Medicare.

Yes. If your GP provides a Chronic Disease Management (CDM/EPC) plan, you can claim Medicare rebates for up to 5 dietitian sessions per year.

If you have a Chronic Disease Management Plan, speak to your doctor regarding how many Dietetic sessions you are eligible for.

I provide dietetic support for NDIS participants under Capacity Building – Improved Daily Living, offering practical, person-centred nutrition care. Sessions are available in person or via telehealth, with a flexible, realistic approach tailored to individual needs and supports.

I work with NDIS participants who are self-managed or plan-managed, offering tailored nutritional support to meet individual goals. Please check with the NDIS or your Plan Manager to confirm you have Dietetic support in your NDIS package.

Plan Managed

When making your appointment, please notify me of your NDIS Plan Managers details. Invoices will be sent directly to your Plan Manager

Self- Managed

Invoice to be paid up front by the participant. The participant will then claim the invoice back from the NDIS.

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Friendly Central Coast Dietitian Paris Mooney Portrait - natural, friendly description showcasing The Wholesome Effect PM’s supportive dietitian approach on the Central Coast.

Contact Details

Reach out today for personalised, evidence-based nutrition advice that actually fits into real life.

Phone

0468 791 153

Email

info@thewholesomeeffectpm.com.au

Address

Hybrid HQ, Unit 20/90 The Entrance Rd, Erina NSW 2250

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