Carb loading is more than a reason to double down on your favourite pasta—it’s a strategic tool that can boost performance, help you stay mentally focused and crush all the miles on race day. But if done wrong, it can lead to bloating, digestive distress and a sluggish race. Philidelphia-based registered dietitian Serena Marie, who specializes in fuelling female runners, recently broke down three common carb-loading mistakes on social media—and how to fix them. “Carb loading is about fuelling like an athlete, not fearing food. If you want to perform your best, it’s time to ditch the diet rules and eat like you mean it,” Marie explains.
Eating too much fibre
Fibre is great for everyday nutrition, but during a carb load, it can work against you. “Fibre makes you full, and it’s hard to eat a lot of carbs if you’re super full,” Marie says. Overdoing it can also lead to bloating and, worst-case scenario, race-morning bathroom emergencies. Instead, focus on low-fibre, easy-to-digest carb sources like white rice, pasta and bagels to pack in the fuel without the discomfort.
Avoiding sugar
If you’ve been told to cut out sugar because it’s “inflammatory,” it’s time to rethink that. “Sugar is your bestie during a carb load,” Marie says. Fast-digesting carbs like gummies, syrup and honey help you hit your carb targets without making you feel overly full. They’re easy to eat, easy to digest, and, most importantly, race-day rocket fuel.
Fearing liquid calories
Drinking your carbs might feel like cheating, but it’s a smart move. “Embrace the juice, lemonade, sports drink… it all has carb-load magic,” Marie advises. Liquid carbs help you load up without feeling stuffed, making it easier to hit your numbers without force-feeding yourself bowls of pasta.
