Carb load — pre-race carbohydrate plan

Plan your carb-loading for the 24-72 hours before a race. Enter bodyweight and race distance — get daily carb targets, meal distribution, pre-race dinner and breakfast portions, based on Burke and Hawley protocols.

Tu peso (kg) Distancia objetivo (km)

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Carb-loading only helps if your race is over 90 min. Below that you have enough glycogen with normal eating. Practice the plan on a long run weekend first.