When to use this
The week before a race lasting about 90 minutes or longer — championship XC, half marathon and up.
- Planning the team pasta dinner and the two days before it.
- An athlete is stepping up to a longer event for the first time.
- The final 72 hours before a championship race need a food plan, not a tradition.
Advanced lab
The 72-hour loading protocol, day by day
The sheet covers what to eat and what to limit. The day-by-day shape of the load is here, so a coach can plan the final three days across meals and snacks.
This guidance comes from adult endurance research; growing athletes should keep it food-first and modest. Never pair a carb load with calorie restriction, and involve a sports dietitian for any athlete with a disordered-eating history.
Evidence sources
These references support the handout’s general education. Individual medical, supplement, laboratory, or injury questions should be handled by the appropriate qualified clinician.
- Burke LM, Hawley JA, Wong SH, Jeukendrup AE. (2011) Carbohydrates for training and competition. Journal of Sports Sciences, 29(S1):S17-S27.
- Burke LM, Jeukendrup AE, Jones AM, Mooses M.(2019) Contemporary nutrition strategies to optimize performance in distance runners and race walkers.
Where to go next
