How to Carb Load before a Race with Sports RD Meghann Featherstun

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Welcome to Episode 76 of The Eat for Endurance Podcast, where we dive deep into how to carb load with sports dietitian and distance runner Meghann Featherstun, MS, RD, CSSD of Featherstone Nutrition and the Fuel for the Sole podcast.

Carbohydrate loading is a critical strategy for endurance athletes, yet many struggle with how to do it properly. Meghann, known for her practical fueling advice (and love of bagels and graham crackers), joins me to break it all down in a way that's easy to understand and apply.

In this episode, we cover:

• Why carbs are essential for endurance athletes in both daily nutrition and race-day performance

• What carb loading is and how it works

• When to carb load (hint: for any race lasting over 90 minutes)

• Why carb loading is important for maximizing energy stores and avoiding the dreaded wall

• How to carb load effectively, including adjustments based on your unique needs and race logistics

• Common carb loading mistakes and how to avoid them

• FAQs we often hear from athletes about carb loading

Looking for a quick-reference guide? Get my Carb Loading Mini Guide and Worksheet, a handy resource with key takeaways, visuals, and food suggestions, for just $5.

I hope this episode helps you feel confident in your carb loading strategy for your next race. If you enjoy the show, be sure to subscribe so you never miss an episode!

Links & Announcements:

• Meghann’s Website (including her carb loading calculator): https://www.featherstonenutrition.com

• Check out my free nutrition downloads

• Fill out a new client inquiry form if you’re interested in 1:1 nutrition coaching

• Join my Patreon community to support the pod while getting awesome merch, special discounts on my digital products, and other perks

• Get in touch at claire@eatforendurance.com.

• Music Credit: Joseph McDade

Disclaimer – all information provided is for educational and entertainment purposes only and is in no way meant to replace individual medical and nutrition recommendations