The Complete How to Load Strategy

How to Load: The 72-Hour Strategy

Carb loading is about hitting a specific physiological target: 300–350 mmol·kg⁻¹ of muscle glycogen. If your stores are below this, your power output will drop.

The Daily Targets (Grams per KG of Body Weight)

• 5-10k Events: 4–5g per kg/bw (Mon–Sat)

• Half-Marathon / HYROX: 5–7g per kg/bw on Friday; 4–5g other days.

• Marathon: 7–9g per kg/bw on Friday; 4–5g other days.

• Ultra / Ironman: 7–9g per kg/bw on Thursday and Friday.

Pro Tip: We suggest lowering your intake the day before (Saturday) to ease digestive issues. Your glycogen stores stay topped up for 3–5 days, so the heavy work is already done by Friday night.

What to Eat vs. What to Avoid

• Eat: White rice, pasta, bagels, white bread, rice pudding, bananas, dates, honey, and Amacx Oat Bars.

• Limit: Raw vegetables, broccoli, beans, high-fat meats (bacon/sausage), deep-fried foods, and alcohol. High fibre and high fat cause GI distress during the load.