Health & Body
Race Week Meal Planner
Enter your weight and race distance for a 7-day meal plan with progressive carbohydrate loading.
This meal plan provides general guidance based on sports nutrition principles. Individual needs vary - consult a registered dietitian or sports nutritionist for personalised advice.
Race week essentials
Hit carb targets.
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How the Race Week Meal Planner works
Generates meals using carb loading protocols. Days 1-4: normal (5-7 g/kg), days 5-6: loading (8-10 g/kg), race day: pre-race and recovery.
Frequently asked questions
What is carb loading?
Increasing carbs 2-3 days before to maximise glycogen. Best for races over 90 min.
Carb load for 5K?
No. Normal glycogen stores are sufficient for races under 90 minutes.
Race morning?
1-4 g/kg easily digestible carbs 3-4 hours before.