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How to build your final carb-load meals
On the final day of marathon carb-loading, aim for at least three high-carb meals plus snacks, choosing low-fiber, easily digestible foods. Target 9 to 12 grams of carbohydrate per kilogram of body weight; a 70-kg runner needs 630 to 840 grams. Protein options include chicken, salmon or tofu, but pair them with white rice or white pasta. Beans, chickpeas and multigrain pasta are high in fiber and may cause GI distress. Potatoes, sweet potatoes, carrots and corn add carbs.
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