Carb loading protocol for race week, Yousuli Help

Why carb load

Glycogen storage peaks 36 to 48 hours after a sustained high-CHO intake. For races longer than 90 minutes, racing on topped-up glycogen makes a measurable difference. Shorter events (sprint tri, 5K, 10K) benefit less.

The general protocol (3 days out)

Day minus 3

Carbohydrate target: 6 to 8 g per kg body weight.
Reduce fibre intake (less salad, less raw veg, less whole-grain). Fibre slows transit and increases race-day GI risk.
Normal sodium.
Normal hydration.

Day minus 2

Carbohydrate target: 8 to 10 g per kg.
Keep fibre low.
Increase sodium intake somewhat (start adding salt to meals, electrolyte drink with most water).
Hydrate to clear urine but not flooding.

Day minus 1

Carbohydrate target: 10 to 12 g per kg.
Almost no fibre. Refined carbs are fine (white rice, pasta, bread, potatoes, sports drink).
Sodium remains elevated.
Hydration steady. Drink to thirst, plus an extra 500 to 1000 mL.
Last big meal 14 to 16 hours before race start, NOT the night before. Eat the heaviest carb meal at lunch on day minus 1, not dinner. Dinner is moderate-portion carbs (white rice, pasta) without protein- or fat-heavy components that slow gastric emptying.

Race morning

See Race morning routine.

What to avoid

New foods. Practice the carb load in training; do not introduce anything new in race week.
Heavy fats on day minus 1 (slow gastric emptying, next-morning GI risk).
Alcohol for at least 48 hours (impairs glycogen synthesis, dehydrates).
Massive portions in a single sitting. Spread the carbs across 5 to 6 small-to-moderate meals on each load day.

Body weight will go up

Each gram of glycogen binds about 3 grams of water. A successful carb load adds 1 to 3 kg of body weight, depending on size. This is normal and reverses within 24 hours of the race. Plan around it (do not panic-weigh on race morning).

How this links to the Hub fueling planner

The pre-race window plan in the fueling planner is the race-morning component. The 3-day load is the run-up that sets glycogen state. Plan both: the planner does the race day; this protocol does the day before.

Carb loading protocol for race week