Canadian Running: carb-loading basics

Canadian Running Magazine published a race-week carb-loading explainer on May 15 that told marathon runners to start increasing carbohydrate intake several days before the start line, not just at a single pre-race dinner. The article said the goal is to raise glycogen stores in muscles and the liver before a long effort. It also advised runners to cut back on fibre in the final 24 to 48 hours before a marathon to reduce the risk of stomach trouble. The piece was published in the outlet’s health and nutrition section as spring marathon season continues. ### How much carbohydrate did the guide tell runners to eat? The May 15 article said runners should aim for 7 to 8 grams of carbohydrate per kilogram of body weight three days before a marathon, 8 to 10 grams per kilogram two days before, and 10 to 12 grams per kilogram on the day before the race. Canadian Running said those targets are meant to top up glycogen stores before race day. The guide said a single large pasta dinner is not enough on its own. Instead, it described carb-loading as a planned, multi-day increase in carbohydrate intake spread across meals and snacks. ### Why did Canadian Running focus on carbs instead of a “healthy” pre-race dinner? Canadian Running wrote that carbohydrates are the body’s main fuel source during extended, high-intensity efforts and said more than 75% of the fuel used in a marathon comes from carbs. (runningmagazine.ca) The article said carb-loading helps prevent the late-race crash runners describe as “hitting the wall,” often in the final 10 kilometers. A 2016 Canadian Running explainer cited in the magazine’s archive said adequate glycogen stores can improve performance by 2% to 5% in long races and said loading is most relevant for events longer than about 75 minutes. That earlier piece also said depletion phases are no longer considered necessary in modern carb-loading plans. ### What did the article say about fibre in the final two days? (runningmagazine.ca) The May 15 guide said runners should reduce fibre 24 to 48 hours before the race for “gut comfort,” steering away from the kind of heavy, high-fibre meal that might look balanced on a normal training day. It said lower-fibre carbohydrate sources can make it easier to meet high intake targets without bloating or bathroom issues. (runningmagazine.ca) A separate Canadian Running article published in 2025 quoted registered dietitian Serena Marie saying fibre can make runners feel full and can complicate efforts to eat enough carbohydrates during a carb load. That article pointed readers toward lower-fibre foods such as white rice, pasta and bagels. ### Did the guide say runners should change everything they eat? (runningmagazine.ca) Canadian Running’s article framed the advice as a short race-week adjustment rather than a permanent diet shift. The piece said runners should increase carbohydrates while avoiding the mistake of treating carb-loading as uncontrolled eating. (runningmagazine.ca) Other Canadian Running guidance has also told runners to test fuelling strategies in training rather than on race day. A 2024 article said “runner’s stomach” affects around 60% of runners and described long runs as the place to find which foods, drinks, gels or chews work best for each athlete. ### Who is this advice aimed at? (runningmagazine.ca) Canadian Running’s guidance was directed at marathon runners and other endurance athletes preparing for long events. The magazine’s archive says shorter races generally do not require a full carb load, while half-marathon and marathon runners are more likely to benefit from a two- or three-day plan. (runningmagazine.ca) An August 2025 Shakeout Podcast episode from Canadian Running featured registered dietitian and Canadian elite runner Rachel Hannah discussing marathon fuelling in detail, including race-week strategy and race-day nutrition. That episode remains part of the publication’s broader marathon nutrition coverage. (runningmagazine.ca) ### Where can runners find the full race-week plan? The May 15 explainer appears in Canadian Running Magazine’s health and nutrition section under the headline “Carb-loading: the fuelling basics that could make or break your marathon.” The article sets out the three-day carbohydrate targets and the final 24-to-48-hour fibre guidance in full on the magazine’s website. (runningmagazine.ca 1) (runningmagazine.ca 2)