Simple Carb Loading Meals

This is sort of a spin off the sweet potato recipe thread, but that got me thinking… Anyone have any other SIMPLE recipe ideas for carb loading meals? I’m curious what @Nate_Pearson does to pack them in. This would be simple dishes for ONE PERSON to add, aside from what the family is eating. Just eating oats, sweet potatoes, and rice every 2 hours gets old when I need to load big for an event.

Quick, easy, few ingredient, inexpensive, and microwaveable (if possible!)


What i have done:

  • Oatmeal with dates, berries, bananas, raisins
  • White bread with jam
  • Smoothies with berries/fruits
  • Rice porridge with something sweet or just rice with something
  • Muesli with low fat yogurt
  • Sweet potatoes
  • Red lentils
  • Soda/juice and candy my last options.

My go to is just plain white rice with whatever type of nuts I have on hand and some maple syrup drizzled over. It take 15 min and perfect for a quick barb load.

120 grams of porridge. Big squirt of maple syrup on top.
A massive bowl of muesli.

super quick and easy. The meal you can eat between meals.

white rice, soy sauce, and scrambled eggs. Goes down super easy. PBJ heavy on the J

Overnight Oats are about my favorite for a quick Carb Loading meal. I do 1/2 cup of oatmeal, 1/2 cup of your milk of choice, 2 tbs of peanut butter, a tiny bit of maple syrup and whatever fruit you want. Stick it in the fridge the night before, and just grab it on your way out the door.

  • Shredded wheat cereal
  • Ezekiel cereal
  • Air fryer french fries
  • Whole wheat pasta with some red sauce
  • Baked Potato
  • Fruit Salad
  • Any whole grain hot cereal (Oat, Oat bran, Bobs Red Mill High Fiber Cereal, etc)


I am preparing for my first ever road race on Sunday. It’s 78km with 970m of (mostly) steady inclines. It’s my first ever RR and I want to have the freshest legs and primed body to perform well.

My question is: how soon should I start carb loading for the race? I have heard two days, but would love some feedback/opinions/stories :).

dried fruit (RX bars!), datas, raisins.

i realize you said no more rice but have you tried these two:

rice with honey and PB.

rice with Guchojang and avocado.