A 7-day carb-loading plan for a long-distance competition can be very precisely adapted to your body weight. The goal is to maximize your glycogen stores in the last few days before the competition, while reducing training and fiber intake. The basis: 7–10 g of carbohydrates per kg of body weight in the 3–4 days before the race.
7-Day Plan (Example for a 70 kg athlete)
Day 1–3 (Monday–Wednesday): light training output, moderately high in carbohydrates
- Goal: 5 g of carbohydrates/kg = 350 g of carbohydrates per day
- Training: still regular, no intensive sessions
- Macronutrient ratio: 55% carbohydrates, 25% fat, 20% protein
Example day:
- Breakfast: Oatmeal with milk, apple, nuts
- Lunch: Whole wheat pasta, chicken, tomato sauce
- Snack: Banana + Yogurt
- Dinner: Baked potatoes, fish, vegetables
Day 4–6 (Thursday–Saturday): Carbo-Loading Phase
- Goal: 8–10 g of carbohydrates/kg = 560–700 g of carbohydrates per day.
- Training: only short activation units < 30 min
- Fat and fiber: reduce significantly to spare the stomach
- Protein intake: approx. 1 g/kg to maintain muscle mass
Example day (for 70 kg):
- Breakfast (approx. 150 g carbohydrates): White bread with honey, smoothie, banana
- Snack: Rice cakes with jam
- Lunch (approx. 200 g carbohydrates): 250 g cooked noodles, tomato sauce, chicken breast
- Afternoon: 500 ml juice spritzer + 50 g gummy bears
- Dinner (approx. 250 g carbohydrates): Rice with light sauce or mashed potatoes, low fat
- Late evening snack: Honey bread, 300 ml apple juice.
Day 7 (Sunday, competition day)
- Before start (3 h beforehand): 100–150 g easily digestible carbohydrates (e.g. untoasted toast with jam, banana, porridge), isotonic drink
- 30–45 min before the start: 1 gel (25–30 g carbohydrate) + 200 ml water or carbohydrate drink with SportBrennstoff BELASTUNG
- Total intake on this day: an additional 60–120 g of carbohydrates per hour of competition through gels or drinks.
Comparison of carbohydrate intake by weight
| Body weight | Loading phase carbohydrate target (g/day) | Recommended calorie target (approx.) |
| 60kg | 480 to 600 g | 3,600 to 4,200 kcal |
| 70kg | 560 to 700 g | 4,200 to 4,800 kcal |
| 80kg | 640 to 800 g | 4,800 to 5,400 kcal |
| 90kg | 720 to 900 g | 5,400 to 6,000 kcal |
Important practical tips
- Drink 30–40 ml/kg of fluid daily (for 70 kg: approx. 2–3 l).
- Use isotonic drinks to compensate for sodium loss.
- Avoid foods high in fiber and unfamiliar foods.
- Prepare travel snacks (rice cakes, instant oatmeal, juice).
This combination of early increased carbohydrate intake and focused 3-day loading before the race corresponds to the current recommendation of nutrition experts and sports nutrition institutes.
We are happy to assist you with our sports nutrition advice: TO THE OFFER
Sources
Carboloading tips: Refill your carbohydrate stores https://www.alpecincycling.com/ernaehrung/carboloading/
Carboloading in endurance sports – cleverly refuel your energy https://mission-triathlon.de/carboloading-im-ausdauersport/
The right competition nutrition in triathlon https://www.runnersworld.de/triathlontraining/die-richtige-wettkampf-ernaehrung-im-triathlon/
7 Nutritional Mistakes to Avoid During Race Week ... https://tri-mag.de/training/ernaehrung/7-ernaehrungsfehler-die-du-in-der-raceweek-vermeiden-solltest/
Carboloading - Supercompensation - Carbohydrate Loading https://www.gesundheit.gv.at/leben/bewegung/sport-ernaehrung/carboloading.html
This is how carboloading works : https://www.runnersworld.de/sport-wettkampf-ernaehrung/carboloading/
Your Perfect Race-Week Diet https://www.ironman.com/news/your-perfect-race-week-diet
Optimal nutrition for marathon runners https://www.iqathletik.de/marathon-optimale-ernaehrung/
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