Best Food & Meals for Carb Loading: Nutritionist’s Guide

Carb loading is all about topping up your glycogen stores to fuel endurance performance. In the days leading into your event, what you eat matters just as much as how much. 

What Makes a Great Carb-Loading Food?

This is where the low-fibre, high-carbohydrate rule comes in. While wholegrains, brown rice and high-fibre foods are usually great for everyday health, during a carb load they can increase gut residue, bloating and the risk of unwanted toilet stops on race day. Instead, the goal is to prioritise easily digestible carbohydrates that maximise fuel while keeping digestion calm.

Some of the best carb loading foods are white rice, pasta, low-fibre white bread, bakery items, and simple starchy vegetables like peeled potatoes. Carb loading meals such as a classic margherita pizza, a chicken burger with chips, or salmon served with white rice can all be excellent choices. For a refresher on the fundamentals, check out our What is Carb Loading guide.

Top 10 Best Foods for Carb Loading

Carbohydrate loading works best when you choose high-carb, low-fibre, easily digested foods that maximise muscle glycogen without upsetting your gut (1,2). The foods below are some of the best foods to carb load before a marathon because they deliver plenty of carbohydrate with minimal digestive stress, especially important in the 1-3 days before an endurance event.

1. White Rice → Low fibre and gentle on the stomach, making it ideal for large carb intakes.

2. Pasta (white) → A classic carb-loading staple that’s easy to portion and pair with simple sauces.

3. Bagels → Dense in carbohydrates with little fibre, helping you hit targets without huge food volume.

4. Pretzels → High carb, low fat, and often salty, helpful for topping up sodium alongside carbs.

5. Ripe Bananas → Easily digested carbs with potassium, especially when skins are heavily spotted.

6. Honey or Jam → Concentrated carbohydrate that’s low fibre and easy to add to toast, oats, or rice cakes.

7. Starchy Vegetables (peeled) → Think white potatoes, sweet potatoes, pumpkin, or carrots; peeling reduces fibre load.

8. White Bread or Toast → Simple, low-residue carbs that digest quickly and reliably.

9. Rice Cakes → Light, low fibre, and easy to snack on between meals.

10. Energy Bars designed for endurance → Convenient when meals aren’t practical. Options like Hammer Nutrition Apple Oatmeal Bars, I Am Grounded SUPR Bars, and Blue Dinosaur Energy Bars can be a useful portable, high-carb choice during busy pre-race days.

Sample Carb Loading Meals for Athletes

Carb loading is most effective when carbohydrates are spread consistently across the day using low-fibre, easily digested foods (1-3). Below are some of the best carb loading meals athletes can use in the 1-3 days leading into an event, adjusting portion sizes to meet individual carbohydrate targets.

High Carb Breakfast Ideas (110-130g carbs)

• 3 medium pancakes with 3 Tbsp of maple syrup and a large ripe banana.

• 3 slices of white toast with 2 Tbsp of jam or honey+1 large  ripe banana and 150ml of orange juice.

• 1 large bagel with 1 Tbsp of  peanut butter and 2 1/2 Tbsp of honey.

• 90g of dry rice porridge made with 300ml low-fat milk topped with 3 Tbsp of brown sugar or golden syrup.

• 3 x crumpets with 2 Tbsp of  jam and 200ml of juice.

These breakfasts are high carb meals for athletes, low in fibre, and easy to digest, ideal when early nerves can affect appetite.

High Carb Lunch & Dinner Ideas (115-150g of carbohydrate)

• 2 ¾ cups of pasta + 120-150g of cooked chicken ¾ of a cup of pesto or tomato-based sauce.

• 3 cups of cooked white rice with 120g of cooked lean protein (chicken, fish, eggs, or tofu) and 1 cup of cooked pumpkin. 

• 3 cups of mashed potato with 120-150g of grilled fish and a 1 ½ cups of peeled carrots or pumpkin.

• 3 large soft tacos or wraps with 1 ½ cups of cooked white rice and 120-150g of lean mince.

Keep fats, spices, and large volumes of vegetables moderate to avoid gut discomfort (2). The goal isn’t “clean eating” but maximising glycogen stores while keeping digestion calm. Setting you up to feel light, fuelled, and ready to perform on race day.

Supplementing Your Load: When Whole Foods Aren't Enough

Hitting 6-12 g of carbs per kilogram of body weight can be tough with whole foods alone. Females may benefit from slightly lower targets (5-8 g/kg/day) and timing carb loading during the follicular phase, while males typically follow standard protocols of 8-12 g/kg/day (1-5). This is where concentrated, easy-to-digest snacks come in. Energy bars, energy chews and carb drinks mixes let you top up carbs quickly without feeling overly full, making it easier to meet targets consistently. They’re a practical addition to your carbohydrate loading strategy, ensuring muscles are fully fuelled and ready for peak performance.

Conclusion: Fuel Your Body for Success

For optimal endurance performance, the best carb loading food is a mix of simple, low-fibre whole foods and carefully chosen supplements. Carb loading isn’t just a big bowl of pasta the night before, it’s a 1-3 day process. Spreading carbohydrate intake across the day with easily digestible options like rice, pasta, and peeled starchy vegetables helps top up glycogen while keeping digestion calm. When whole foods alone aren’t enough, energy bars, chews and carb/electrolyte drink mixes can help make it easier to hit your targets. For a full carb-loading strategy, see How to Carb Load for a Marathon.

Ash Miller
Dietitian and Nutritionist (Masters)
Bachelor of Physical and Health Education
Instagram: @ashthomo_nutrition

References

1. Burke LM, Hawley JA.Carbohydrate and exercise.Curr Opin Clin Nutr Metab Care21999515520

2. Patterson A. Carb Loading for Success: What You Need to Know [Internet]. Melbourne: Sports Dietitians Australia; 2017 Jun 27 [cited 2025 Nov 11]. Available from: https://www.sportsdietitians.com.au/sda-blog/carb-loading-success/#:~:text=How%20much%20carbohydrate%20do%20I,day%20for%20a%2060kg%20athlete

3. Wismann J, Willoughby D. Gender differences in carbohydrate metabolism and carbohydrate loading. J Int Soc Sports Nutr. 2006 Jun 5;3(1):28-34. doi: 10.1186/1550-2783-3-1-28. PMID: 18500960; PMCID: PMC2129154.

4. Sims ST, Kerksick CM, Smith-Ryan AE, Janse de Jonge XAK, Hirsch KR, Arent SM, Hewlings SJ, Kleiner SM, Bustillo E, Tartar JL, Starratt VG, Kreider RB, Greenwalt C, Rentería LI, Ormsbee MJ, VanDusseldorp TA, Campbell BI, Kalman DS, Antonio J. International society of sports nutrition position stand: nutritional concerns of the female athlete. J Int Soc Sports Nutr. 2023 Dec;20(1):2204066. doi: 10.1080/15502783.2023.2204066. PMID: 37221858; PMCID: PMC10210857.

5. Walker JL, Heigenhauser GJ, Hultman E, Spriet LL.Dietary carbohydrate, muscle glycogen content, and endurance performance in well-trained women.J Appl Physiol88200021512158

Disclaimer:

The content in this blog is for general information only and is not a substitute for professional medical advice, diagnosis, or treatment. Always speak with your doctor or allied health team before changing your diet, exercise, or taking supplements, especially if you have a health condition or take medication. Please use this information as a guide only. Aid Station doesn't take responsibility for individual outcomes.