308. Carb Loading Before a Marathon: What Most Runners Get Wrong with Brooke Czarnecki, RDN, LD

[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. L