24-Hour Carb Loading Plan for a half distance triathlon

Below is a real-world, practical breakdown of a high-carb fuelling day, including whole foods and performance nutrition products to ensure absorbability, gut comfort, and glycogen saturation.

🥣 Breakfast 1 – 153g carbs

• Raisin toast with honey

• Banana

• White rice

• Whole milk

• Whey protein isolate

Start early. This mix delivers quick and slow-release carbs plus protein to support muscle readiness.

🍚 Breakfast 2 – 81g carbs

• White rice

• Skim milk

• Banana

• Eggs

• Whey protein isolate

Keeping it simple and familiar improves digestion and compliance.

🥤 Snack 1 – 158g carbs

• Fuel-focused hydration

• High-carb drink mix like Neversecond C30 Sports Drink

Liquid carbs are a gut-friendly way to ramp up intake without adding bulk. Sodium and fluid also support hydration and carbohydrate absorption.

🍫 Snack 2 – 99g carbs

• Chew bar (e.g., Mela Energy Chews)

• Cola (caffeine + sugar boost)

Simple sugars help spike blood glucose and maintain high carb intake without feeling heavy.

🍗 Lunch – 176g carbs

• Chicken 

• White rice

• A small amount of sauce for flavour

• Electrolyte performance drink

Keep fats and fibre low. Focus on fast-digesting white carbs with a protein anchor.

🧁 Snack 3 – 85g carbs

• Chew bar (e.g., Half a PF 60 chew bar or Fresco Energy Chews)

• Pikelets or pancakes with syrup

Easy-to-eat, familiar snacks help hit your target even when appetite dips.

🍔 Dinner – 52g carbs

• Simple white carbohydrate through Pasta but preferably Rice

• Very Small amount of protien and fats.

Not the cleanest, but effective: high-carb, palatable, and easy to finish. Adapt to your personal nutrition philosophy.

Practical Tips for Successful Carb Loading

• Train your gut in the weeks prior. Use race-week foods and endurance nutrition products during key training sessions.

• Don’t overload fibre or fat — they slow digestion and can cause GI distress.

• Hydrate consistently with sodium-based drinks to support absorption and avoid bloating.

• Sleep well and avoid new foods. Stick to what your body knows.

Products that Support Carb Loading

To hit high-carb targets with ease, consider integrating trusted sports nutrition products:

🟡 PF&H Energy Drink Mix – 30g carbs (1 x scoop), pH-neutral, gut-friendly

🟡 PF&H Gel - 30g fast-absorbing carbs

🟡 Veloforte Mela, Citro or Fresco Energy Chews – 40–44g dual-source carbs per pack

🟡 Amacx Fast Fuel Bar – 30g carbs with low fat, fibre, and protein

These products are anti-doping certified, elite-trusted, and easy to incorporate into any Ironman triathlon nutrition plan.

Final Thoughts: Race Day Starts the Day Before

Carbohydrate loading is more than a ritual — it’s a performance tool. When you time it right, trust the plan, and use fuel your gut recognises, you set yourself up for breakthrough results.