How to Eat for Carb Loading on the Last Day Before a Marathon

On October 2, 2026, Canada's Canadian Running Magazine published a pre-race day nutrition guide with specific carb-loading arrangements for marathon runners. The report states that on the last day before the race, at least three high-carb meals plus additional snacks should be scheduled, choosing low-fiber, easily digestible foods, with carbohydrate intake of 9 to 12 grams per kilogram of body weight; a 70-kilogram runner needs 630 to 840 grams of carbohydrates. Protein options include chicken breast, salmon, or tofu, but must be paired with carb staples such as white rice or white pasta; beans, chickpeas, and whole-wheat pasta should be avoided because their high fiber can easily cause gastrointestinal discomfort. Potatoes, sweet potatoes, carrots, and corn can serve as supplemental carb vegetables. This report is currently the only source, with no numbers or claims contradicting earlier reports.