Tips on how to perform a 24-hour carbohydrate load

Here we give you tips on how you can set up a carbohydrate loading schedule for 24 hours before, for example, a marathon or a half-distance triathlon competition.

Here is a plan for a day with high carbohydrate intake, including whole foods and dietary supplements to ensure good absorption, stomach retention and glycogen saturation.

Do you have a special diet, are you vegetarian or vegan? Just replace the products you need with equivalent ones. We have a wide range to suit everyone.

Breakfast 1 – 153 g carbohydrates

• Raisin bread with honey

• The banana

• White rice

• Milk

• Whey protein

Start early. This blend provides fast and slow-release carbohydrates plus protein to support muscle readiness.

Breakfast 2 – 81 g carbohydrates

• White rice

• Milk

• The banana

• Eggs

• Whey protein

Keeping it simple and familiar improves digestion and compliance.

Snack 1 – 158 g carbohydrates

• Fuel-focused fluid intake

• Carbohydrate-rich drink mixes such as Tailwind, Umara U Fuel, Precision Hydration. You can find them here!

Liquid carbohydrates are a gentle yet easy way to increase your intake without adding bulk. Sodium and fluid also help with fluid intake and carbohydrate absorption.

Snack 2 – 99 g carbohydrates

• Edible. For example, bars. You can find them here!

• Cola (caffeine + sugar boost)

Simple sugars help raise blood sugar and maintain a high carbohydrate intake without feeling heavy.

Lunch – 176 g carbohydrates

• Chicken

• White rice

• A small amount of sauce for flavor

• Sports drink

Keep fat and fiber low. Focus on fast-digesting white carbohydrates with a protein anchor.

Snack 3 – 85 g carbohydrates

• Chewable, such as chews. You can find them here!

• Pancakes with syrup

Easy-to-eat and familiar snacks will help you reach your goal even when your appetite wanes.

Dinner – 52 g carbohydrates

• Simple white carbohydrates through pasta but preferably rice

• Very small amount of protein and fat.

Not the cleanest, but effective: high-carb, tasty, and easy to finish. Adapt to your personal nutritional philosophy.

Practical tips for successful carbohydrate intake

• Train your stomach in the weeks before. Use the competition week's food and the products you plan to use during the competition during important training sessions.

• Don't overload with fiber or fat – they slow down digestion and can cause gastrointestinal problems.

• Drink sodium-based beverages regularly to support absorption and avoid bloating.

• Get plenty of sleep and avoid new foods and products. Stick to what your body knows.

Products that help you with your carbohydrate loading

To easily reach high-carb intake goals, consider integrating trusted products:

PF&H Energy Drink Mix – 30 g carbohydrates (1 scoop), pH neutral, gentle on the stomach

PF&H Gel – 30 g of fast-absorbing carbohydrates

Veloforte Mela, Citro or Fresco Energy Chews – 40–44g of carbohydrates from dual sources per pack

Amacx Fast Fuel Bar – 30g carbohydrates with low fat, fiber and protein content

These products are anti-doping certified, trusted by elite athletes and easy to integrate into any nutritional plan regardless of sport.

If you want to make it easier and just run with a classic loader, you can find themhere! A loader makes it easier to dose and keep track of the amount of carbohydrates you take in at each time, but they are also harder for the stomach to handle. A tip is to try doing a carbohydrate load before a training session first with these products, to see how your stomach reacts. So that you don't ruin the load before an important race.

Good luck!