Carb Loading Calculator (Endurance Athletes)
Compute daily carbohydrate intake in grams and kilocalories for endurance-sport carbohydrate loading, with preload and race-day protocols.
How to Use the Carb Loading Calculator (Endurance Athletes)
- Enter body weight in kilograms.
- Pick the protocol (preload or race day).
- Click Calculate.
Casi d'Uso
- •Marathon and ultra preparation.
- •Cycling stage races.
- •Triathlon race-week planning.
Formula
Carbs (g) = weight_kg × 10 (race day) or × 7 (preload). Energy (kcal) = carbs × 4.
Domande Frequenti
When does loading help?
Sustained events over 90 minutes. For shorter efforts normal diet is sufficient.
What foods?
High-glycaemic, low-fibre, low-fat carbs — rice, pasta, bread, bananas, sports drinks. Avoid bulky whole grains 24 h before race.
Medical disclaimer
Educational only. Not a substitute for clinical or sports-nutrition advice for diabetic or metabolic patients.