Healthy Runner Podcast
308. Carb Loading Before a Marathon: What Most Runners Get Wrong with Brooke Czarnecki, RDN, LD
1h 1m
[Download] Nutrition Blueprint
Are you carb loading correctly before your marathon, or could your nutrition strategy be setting you up to hit the dreaded wall at mile 20?
If you think carb loading means eating a giant bowl of pasta the night before your race, you're not alone! But proper marathon carb loading involves much more than one big meal.
In this episode of the Healthy Runner Podcast, Dr. Duane Scotti sits down with registered dietitian and endurance sports nutrition expert Brooke Czarnecki, RDN from our Spark Healthy Runner team to break down exactly how to carb load before a marathon or half marathon.
You'll learn when to start carb loading, what foods to eat, how much carbohydrate your body actually needs, and the biggest nutrition mistakes that could leave you feeling depleted on race day.
Whether you're training for your first marathon or chasing a new personal record, this episode will help you develop a smarter race-week fueling strategy so you can arrive at the starting line feeling prepared and confident!
What You'll Learn:
-Why marathon runners hit the wall and how carb loading can help.
-The biggest carb-loading mistakes runners make.
-When to start carb loading: 24, 48, or 72 hours before your race?
-What to eat during the final 2–3 days before a marathon.
-How to train your gut to tolerate more carbohydrates during long runs.
-Whether high-carb fueling affects your long-term health.
-Important carb-loading considerations for female runners.
-Brooke's practical 3-day carb-loading strategy when race day is approaching!
Stop guessing about your marathon nutrition and start fueling with a plan!
Grab your FREE Marathon Training Guide Here!
Episodes and Resources mentioned in this episode:
Links and Resources from the show:
- Get all of Brooke's previous episodes on the podcast in one place!
- Listen to my previous episode on how injury and nutrition guidance sparked Rachel's first marathon success!
- Listen to my previous episode on How to Eat Like a Runner
- Listen to my previous episode on hydration and electrolytes for running
If you are a runner who is looking for an individualized nutrition plan and want to prevent under-fueling so you can run strong and last long then you can begin to work with Brooke within our 1:1 signature Healthy Runner Coaching program here.
A big thanks to CEP for your support for this episode!
Healthy Runner listeners get 15% off their entire order when shopping CEP Running online through November 15!
Shop CEP Running or enter code LRL-NYC-15 at checkout.
Offer ends November 16, 2026, at 3:00AM EST. Limit one use per customer. Cannot be combined with other discounts.
💧 Hydrate Smarter with LMNT
Long runs, hard workouts, and sweaty training sessions can take a lot out of you, especially when you're training in the heat.
LMNT has become one of my go-to ways to replenish electrolytes and stay on top of my hydration throughout marathon training. Each stick pack delivers a meaningful dose of electrolytes without sugar, artificial colors, or other dodgy ingredients.
Get a free 8-count Sample Pack of LMNT's most popular drink mix flavors with any purchase at https://www.DrinkLMNT.com/healthyrunner
Proper hydration and fueling are key parts of building a strong, healthy, and durable running body. Give LMNT a try and find your favorite flavor, mine is watermelon! 🍉
💙 Ready for an Individualized Nutrition and Training Plan?
If you're looking to dial in your marathon nutrition, overcome recurring injuries, and train smarter for your next race, we'd love to help!
Through our Healthy Runner Coaching program and Healthy Runner Academy, you can get expert guidance to build a training and fueling strategy that works for YOU.
👋🏼 New here?
I'm Dr. Duane Scotti, former physical therapy professor turned full-time running coach, running physical therapist, and 8x marathoner 🏅
I help everyday runners stop nagging injuries, get stronger, and finally feel confident in their training by blending rehab-level expertise with performance training.
If you found this helpful, make sure to follow the Healthy Runner Podcast and share this episode with a runner who needs to hear it.
Connect with Brooke:
Brooke's Race Day Carb Loading Guide
- Instagram: @intentfulnutrition
- Email: intentfulnutrition@gmail.com
- Healthy Runner Facebook Community
- Actively Fueled Podcast on Spotify
Connect with Dr. Duane:
- Instagram - @sparkhealthyrunner
- Sign up for the Healthy Runner Newsletter
- Join our Healthy Runner Facebook Community
- Subscribe to our YouTube Channel
