Calculate carb loading grams from your body weight: a daily carbohydrate target and total for 36–48 hours before an endurance event, or a 24-hour refuel.
Two Evidence-Based Workflows
Glycogen normalization uses 7–12 grams of carbohydrate per kilogram of body mass across 24 hours. Pre-event carbohydrate loading uses 10–12 g/kg/day for 36–48 hours before a prolonged endurance event lasting more than about 90 minutes.
Formula
| Output | Calculation |
|---|---|
| Grams per day | Body mass in kilograms × selected g/kg/day |
| Plan total | Grams per day × plan hours ÷ 24 |
Practice Before Competition
Food volume, fiber, gastrointestinal tolerance, diabetes care and the rest of the race plan matter. Trial the strategy in training rather than introducing it on race week.
Sources
World Athletics. Nutrition for Athletics: 2019 Consensus Statement.
Burke LM, Hawley JA, Wong SHS, Jeukendrup AE. Carbohydrates for training and competition.
