Kelsey HigginsonSports Nutrition Coach and Founder at Clutch Day Coaching

Should runners carb load

2 Jun 2025 · 0 min

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In this concise sports‑nutrition segment, the speaker argues that carbohydrate loading is unnecessary for most runners unless they are training for a marathon. He emphasizes that consistent, balanced fueling throughout the week—adequate carbs, fats, and protein—provides sufficient glycogen stores for race day. To achieve peak performance, he recommends that runners consume between 6 and 10 grams of carbohydrates per kilogram of body weight in the days leading up to a race, noting that while the quantity may feel high, it is essential for optimal energy availability.

Should athletes be carb loading before a race? Unless you're a marathon runner, if you are fueling properly with the right amount of carbs, fats, and protein during the week leading up until the race, you do not need to carb load. So here's what you guys can be doing to make sure that you're fueling right leading up to the race. Most of you runners need to be eating at least 6 to 10 grams of carbohydrates per kilogram of body weight. You're going to calculate it, it's going to feel like a lot of carbs, but your body needs those carbs in order to have peak performance.