02 / Choose your approach
Two days or three? Make room for your plan.
Your loading window and daily intake work together. Choose an approach you have practised, with foods and portions you tolerate.
What is the difference?
A two-day approach concentrates the load into a shorter window. A three-day approach starts earlier and can spread the practical work across more meals. Starting earlier does not automatically lower the daily target in carbs.
Published guidance commonly uses 10–12 g/kg per day over 36–48 hours with tapering or rest. Three-day protocols also exist, but different intakes do not necessarily produce identical glycogen stores. DGE guidance · NSCA review.
A shorter window
A two-day load.
The usual 10–12 g/kg range means a substantial daily amount. It may suit a rehearsed plan where you prefer fewer loading days and tolerate the food volume.
For a 70 kg runner, that range is 700–840 g each day. This example shows the arithmetic, not a personal recommendation.
An earlier start
A three-day load.
The app also offers three days and an 8 g/kg option. For a 70 kg runner, that is 560 g each day.
Some runners may find that volume easier to organise, but do not assume it is equivalent to a higher-intake protocol. Choose the duration and intake together with your established plan.
Turn the number into familiar meals.
- Calculate your daily target and check it against the plan you have practised.
- Spread it across meals, snacks and drinks rather than leaving it all until dinner.
- Use familiar foods and check serving sizes on the pack.
- Taper or rest as planned. Keep race-day breakfast and race fuel in their own plan.
In carbs., changing from two days to three changes the schedule. Your daily g/kg setting stays the same until you change it.
Calculate my carbsWhich should I choose?
Neither option is automatically right for everyone. Appetite, gut tolerance and your practised routine matter. If you are unsure, ask a registered sports dietitian to help choose an approach.
Educational guidance. See our health disclaimer and sources and calculation notes.
Ready to plan your carb load?
Set your race date, choose your target and keep track as you eat.
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