How many grams of carbohydrates should a 110lb (50kg) marathon runner consume per day during her pre-race carb loading?

For a marathon runner, carbohydrate intake is crucial for optimizing glycogen stores, especially in the days leading up to a race. During the pre-race carb loading phase, it is generally recommended that endurance athletes consume about 8-10 grams of carbohydrates per kilogram of body weight.

In the case of a 110lb runner, which converts to approximately 50kg, the carbohydrate requirement for effective loading can be calculated as follows:

• Low end of the range: 8g/kg x 50kg = 400g of carbohydrates

• High end of the range: 10g/kg x 50kg = 500g of carbohydrates

The optimal strategy is often to aim for the higher end of this range, especially for someone who is actively involved in marathon training. Therefore, aiming for around 500 grams is consistent with general guidelines for carb loading before a marathon, which means that the correct answer of 500 grams aligns well with recommended practices for athletes preparing for endurance events.

In this context, while 400 grams may be insufficient for effective loading, options beyond 500 grams could push the upper limit further than typically recommended for a runner of this size and training level. Consequently, 500 grams is established as a suitable target for