See exactly what I ate during my half marathon carb load, including bagels, juice, sports fuel, and practical dietitian-approved race nutrition tips.
Introduction
One of the biggest misconceptions around carb loading is that it’s simply “eating a big bowl of pasta the night before.” In reality, effective race nutrition is much more strategic than that.
Carb loading is about increasing carbohydrate intake over the 24–48 hours before an endurance event to help maximise glycogen stores and support performance, energy, and recovery. However, individual needs vary significantly depending on body size, training load, race distance, gut tolerance, and previous experience.
Here’s a realistic look at what I ate during my half marathon carb load as a Dietitian and runner 👟
What I Ate During My Carb Load
Breakfast
- Juice
- Tea with milk
- Coffee
Morning Fuel
- Bagel with honey
- Banana
Snacks
- 2 x LCM bars
- Pauls Protein Milk
- K-Time bar
- Pikelet
- Scotch Finger biscuits
Lunch
- Poke bowl
- Sprite
Afternoon / Evening Fuel
- Bagel with honey
- Pure Hydration carb mix
Important Reminders About Carb Loading
Carb Loading Is More Than Pasta
While pasta can absolutely be included, successful carb loading often involves:
- Fluids containing carbohydrates
- Lower fibre foods
- Easily digestible snacks
- Sports nutrition products
- Frequent carbohydrate intake across the day
The goal is to increase glycogen storage while also supporting gut comfort before race day.
Lower Fibre Foods Are Often Intentional
Many runners are surprised to see foods like white bagels, juice, sports drinks, lollies, or biscuits included in race nutrition plans.
This is often intentional to:
- Reduce bloating and gastrointestinal discomfort
- Improve digestion
- Increase carbohydrate intake without excessive fullness
- Support easier glycogen storage
Individual Needs Vary
There is no “one-size-fits-all” carb load.
Your requirements depend on:
- Race distance
- Training volume
- Body size
- Gut tolerance
- Previous experience with fuelling
- Performance goals
This is why race nutrition plans should ideally be individualised and trialled during training, not tested for the first time on race day.
Final Thoughts
The best carb load is one that is:
✔ Practised
✔ Personalised
✔ Realistic
✔ Supports both performance and gut comfort
Sports nutrition is not about eating “perfectly.” It’s about fuelling appropriately for the demands of your event.
If you’re training for a half marathon, marathon, Hyrox, or endurance event and want support with carb loading, race day fuelling, hydration, or gut-friendly sports nutrition, individualised guidance can make a huge difference.
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