24-Hour Carb Loading Plan for a half distance triathlon
Below is a real-world, practical breakdown of a high-carb fuelling day, including whole foods and performance nutrition products to ensure absorbability, gut comfort, and glycogen saturation.
🥣 Breakfast 1 – 153g carbs
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Raisin toast with honey
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Banana
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White rice
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Whole milk
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Whey protein isolate
Start early. This mix delivers quick and slow-release carbs plus protein to support muscle readiness.
🍚 Breakfast 2 – 81g carbs
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White rice
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Skim milk
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Banana
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Eggs
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Whey protein isolate
Keeping it simple and familiar improves digestion and compliance.
🥤 Snack 1 – 158g carbs
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Fuel-focused hydration
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High-carb drink mix like Neversecond C30 Sports Drink
Liquid carbs are a gut-friendly way to ramp up intake without adding bulk. Sodium and fluid also support hydration and carbohydrate absorption.
🍫 Snack 2 – 99g carbs
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Chew bar (e.g., Mela Energy Chews)
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Cola (caffeine + sugar boost)
Simple sugars help spike blood glucose and maintain high carb intake without feeling heavy.
🍗 Lunch – 176g carbs
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Chicken
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White rice
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A small amount of sauce for flavour
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Electrolyte performance drink
Keep fats and fibre low. Focus on fast-digesting white carbs with a protein anchor.
🧁 Snack 3 – 85g carbs
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Chew bar (e.g., Half a PF 60 chew bar or Fresco Energy Chews)
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Pikelets or pancakes with syrup
Easy-to-eat, familiar snacks help hit your target even when appetite dips.
🍔 Dinner – 52g carbs
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Simple white carbohydrate through Pasta but preferably Rice
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Very Small amount of protien and fats.
Not the cleanest, but effective: high-carb, palatable, and easy to finish. Adapt to your personal nutrition philosophy.
Practical Tips for Successful Carb Loading
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Train your gut in the weeks prior. Use race-week foods and endurance nutrition products during key training sessions.
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Don’t overload fibre or fat — they slow digestion and can cause GI distress.
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Hydrate consistently with sodium-based drinks to support absorption and avoid bloating.
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Sleep well and avoid new foods. Stick to what your body knows.
Products that Support Carb Loading
To hit high-carb targets with ease, consider integrating trusted sports nutrition products:
🟡 PF&H Energy Drink Mix – 30g carbs (1 x scoop), pH-neutral, gut-friendly
🟡 PF&H Gel - 30g fast-absorbing carbs
🟡 Veloforte Mela, Citro or Fresco Energy Chews – 40–44g dual-source carbs per pack
🟡 Amacx Fast Fuel Bar – 30g carbs with low fat, fibre, and protein
These products are anti-doping certified, elite-trusted, and easy to incorporate into any Ironman triathlon nutrition plan.
Final Thoughts: Race Day Starts the Day Before
Carbohydrate loading is more than a ritual — it’s a performance tool. When you time it right, trust the plan, and use fuel your gut recognises, you set yourself up for breakthrough results.