Master Your Carb-Load: Plan, Don’t Panic

Carb-loading is one of those topics that gets athletes flustered. Some treat it like a competitive eating contest, some skip it altogether, and plenty end up with a bloated stomach and a bad night’s sleep before the race.

But here’s the thing: carb-loading shouldn’t be a last-minute panic. Done properly, it’s just a gentle shift in how you eat in the days before a big event — and the clever bit is to practise it during training, so nothing feels new or risky when it really matters.

Practise Makes Perfect

Just as you’d practise pacing, nutrition and kit during your training block, you should also rehearse your carb-loading. That way, by the time your goal race week comes round, you already know what works and what doesn’t.

Practising carb-loading during training weeks means:

• No big dietary experiments right before the race

• No sudden fibre overload (and the resulting bathroom drama)

• No chance of rocking up to the start line feeling sluggish or uncomfortable

It’s about arriving prepared and confident — not gambling with your gut.

A Gentle Shift, Not a Pasta Party

Forget the idea of shovelling in mountains of pasta the night before. That’s more likely to ruin your day than fuel it. Carb-loading done well is:

• A gradual increase in your overall energy intake across the 1–2 days leading up to your event

• A higher proportion of carbs (rice, potatoes, pasta, oats, bread, fruit) making up those meals

• A cut-back on fibre and very fatty foods in the 24 hours before, to keep digestion calm

• Meals and snacks you’ve already tried and tested during training

Think of it less as “eating loads” and more as nudging your meals towards carb-heavy, gut-friendly choices.

Spread It Out

Instead of going all-in on one plate, spread your carb intake through the day:

• Breakfast: porridge with honey and banana

• Lunch: rice with chicken and a light sauce

• Snack: a flapjack or some Chia Chews

• Dinner: pasta with a simple tomato sauce, bread on the side

Small-to-medium meals, steady snacks, and nothing unfamiliar.

Race Week Confidence

If you’ve practised this in the weeks leading up to your big event, race week will feel simple. No guesswork, no late-night pasta sweats, and no “what ifs.” Just the same gentle routine you’ve already nailed, with your glycogen stores topped up and your gut happy.

The Takeaway

Carb-loading isn’t a panic or a challenge. It’s a calm, gradual switch to fuelling your body with more carbs and fewer digestive hurdles in the final days. Practise it in training, refine what works for you, and when the big day comes, you’ll feel light, topped-up and ready to perform.

And if you need a reliable snack that fits the bill — easy carbs, tastes good, and won’t leave you bloated — our flapjacks and chews are tried and tested by runners, riders and triathletes up and down the country.