36-Hour Carb Loading Food List (Low-Residue Plan)

Carb loading requires two things: enough total carbohydrate (10 to 12g per kg body weight over 36 hours) and a low-fiber, low-fat diet so the gut does not carry unnecessary bulk to the start line. Most athletes get the carbohydrate roughly right and underestimate the importance of the low-residue part. For the why and the full protocol behind these numbers, see the complete guide to carb loading; this page is the tactical food list that executes it.

Carbohydrate targets by body weight (10g/kg over 36 hours)

Body weight	Total carb target (36h)	Per meal (5 meals)	Per meal (6 meals)
55 kg (121 lb)	550g	110g	92g
60 kg (132 lb)	600g	120g	100g
65 kg (143 lb)	650g	130g	108g
70 kg (154 lb)	700g	140g	117g
75 kg (165 lb)	750g	150g	125g
80 kg (176 lb)	800g	160g	133g

Use the carb loading calculator to get an exact target based on your weight, event type, and start time.

Best low-residue carbohydrate sources for carb loading

Stick to easily digestible, low-fiber carbohydrates. High-fiber foods (vegetables, whole grains, legumes, fruit skins) stay in the gut and add weight without adding glycogen.

Food	Carbs per 100g	Fiber	Notes
White rice (cooked)	28g	0.4g	Ideal. Low residue, high carb density.
White pasta (cooked)	31g	1.8g	Good. Avoid whole wheat.
White bread	50g	2.7g	High density. Easy to eat in quantity.
Bagel (plain)	48g	2g	Good race-eve food.
Potato (boiled, no skin)	17g	1.2g	Moderate density, very digestible.
Banana (ripe)	23g	2.6g	Good. Ripe bananas have more sugar, less starch.
White rice cakes	82g	0.3g	Excellent density. Good for snacking.
Sports drinks	6g per 100mL	0g	Easy way to add carbs between meals.
Honey	82g	0g	High density. Add to oatmeal or bread.
Sports gels	22 to 28g per packet	0g	Dense, portable, no fiber.

What to avoid in the 36 hours before the race

Food	Why to avoid
Vegetables (especially raw)	High fiber, stays in the gut, adds weight
Whole grains, brown rice, whole wheat pasta	High fiber
Beans and legumes	High fiber, gas-producing
High-fat foods (nuts, avocado, oils)	Slow gastric emptying
High-protein foods (large meat portions)	Slow emptying, not needed for glycogen
Dairy (for lactose-intolerant athletes)	Potential GI distress
Alcohol	Dehydrating, disrupts sleep
Caffeine (if tapering)	Save for race morning
New foods	Never try something new before a race

Sample 36-hour meal plan (70 kg athlete, 700g carb target)

Day before race (Day 1):

Meal	Food	Carbs
Breakfast (8am)	3 cups cooked white rice + honey + banana	120g
Snack (11am)	2 plain bagels + jam	100g
Lunch (1pm)	Large white pasta bowl + small tomato sauce (no vegetables)	130g
Snack (4pm)	4 white rice cakes + honey + sports drink 500mL	100g
Dinner (7pm)	White rice bowl + plain chicken breast (small) + sports drink	130g
Evening snack (9pm)	2 slices white toast + honey	50g
Day 1 total		~730g

Race morning (Day 2, 3 to 4 hours before start):

Meal	Food	Carbs
3 to 4 hours before	White toast + honey + banana + sports drink 500mL	90g
1 hour before	1 to 2 energy gels + 250mL sports drink	45g

Race morning target: 2 to 3g carbohydrate per kg body weight, 3 to 4 hours before start.

Common carb loading mistakes

• Eating too much fat or protein: Loading a pasta dinner with heavy cream sauce and meatballs adds fat that slows digestion and often causes race-morning GI problems.
• Skipping breakfast on race morning: Liver glycogen depletes overnight. A race-morning meal restores liver glycogen even if muscle glycogen is already topped up.
• Over-eating volume: The goal is carbohydrate grams, not total food volume. High-density, low-residue foods let you hit carb targets without an uncomfortably full stomach.
• Trying new foods: Race week is not the time to experiment. Use foods you have practiced with in training.

Frequently asked questions

What foods are best for carb loading?

White rice, white pasta, plain bagels, white bread, ripe bananas, honey, rice cakes, and sports drinks are the best carb loading foods. They are high in carbohydrates, low in fiber, and digest quickly. The goal is not just to eat a lot of carbs but to avoid fiber-heavy foods like vegetables, whole grains, and legumes that stay in the gut and add unnecessary bulk before the race. Sports gels and drinks are useful for adding carbohydrate grams between meals without adding significant volume or fiber.

How many carbs should I eat the night before a race?

For a 36-hour carb load, the total target is 10 to 12 grams of carbohydrate per kilogram of body weight spread across both days. The night-before dinner should contribute roughly 120 to 150 grams for a 70 kg athlete. A large white pasta bowl or white rice bowl with a small amount of plain protein is appropriate. Avoid heavy sauces, fat, and large portions of meat that slow digestion and may cause GI distress on race morning.

Can I carb load with gluten-free foods?

Yes. White rice, rice cakes, plain potatoes (no skin), bananas, honey, sports drinks, and gels are all naturally gluten-free and excellent carb loading foods. Gluten-free pasta made from rice or corn flour is also a workable substitute. The important thing is to stick with low-fiber, easily digestible options regardless of whether they contain gluten. Many carb loading staples happen to be gluten-free, so athletes with celiac disease or gluten sensitivity can meet the 10 to 12g/kg target without compromise.

What should I avoid eating when carb loading?

Avoid vegetables (especially raw or high-fiber ones), whole grains, brown rice, whole wheat pasta, beans, legumes, nuts, avocado, large amounts of fat, and large portions of protein. These foods slow gastric emptying, add bulk to the gut, or displace carbohydrate calories. Also avoid alcohol (dehydrating, disrupts sleep), new foods you have not practiced with, and anything you know from experience does not sit well before a race. Dairy can cause GI distress for lactose-intolerant athletes and is worth limiting as well.