Carbohydrate loading – Snack Ideas


As the London marathon is looming, and many other marathons, runners will be getting ready to carb load. Does this daunt you? You need to aim for 8-10g carbohydrate per kg body weight. To achieve this you will need to reduce your fat and protein intake to a very low level and include plenty of high carb snacks.

See below some great ideas to help ensure your energy reserves are fully stocked for race day!

Snack Ideas and their carbohydrate content;

  • Banana – 23g
  • Orange – 14g
  • 150ml glass orange juice – 13g
  • 2 tbsp. (60g raisins) – 42g
  • 3 scotch pancakes – 40g
  • Small fruit scone – 22g
  • 1 slice Malt Loaf – 22g
  • Hot cross bun – 37g
  • 25g Plain popcorn – 15g
  • English muffin with honey – 45g
  • Cereal bar – 20g
  • 2 Weetabix with skimmed milk – 37g
  • Honey sandwich (2 slices bread) – 53g
  • 150g low fat yoghurt – 27g
  • 200ml skimmed milk – 10g
  • 500ml Isotonic sports drink – 30g

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