In today’s episode, I’m joined by Caila, a registered dietitian with deep expertise in sports nutrition and eating disorders. Together, we dive into one of the most crucial strategies for marathon runners—carb loading—and why it's so important, especially for those eyeing the Boston Marathon.
Caila walks us through the science behind carb loading, giving us practical tips to implement it, and how to navigate the challenges that come with traveling while maintaining your nutrition plan. She explains why variety in carbohydrate sources is key, shares the benefits of liquid carbs, and breaks down the physical and mental effects of carb loading.
We also talk about common mistakes runners make with carb loading, share personal experiences, and discuss strategies for managing nutrition, particularly for those dealing with a history of disordered eating. Plus, Caila shares great advice on meal planning and dining out before a race, including where to eat in Boston. We also touch on hydration strategies, sodium loading, and how to mentally prepare for late start marathons.
If you're preparing for your next marathon or big race, you’ll want to tune into this episode for all the actionable insights and strategies to fuel your success!
Takeaways
Carb loading is essential for maximizing your energy reserves before a marathon.
The Boston Marathon is a big deal—nutrition and hydration play huge roles in your race day success.
Proper carb loading can boost performance by 2-3% in long races—yes, it works!
Traveling doesn’t have to derail your carb loading if you plan ahead.
Snacking on the go is a simple yet effective way to hit your carb-loading goals.
Practicing carb loading during your training is key—don’t wait until race week to figure it out.
Understanding your personal carb needs will help you fuel more effectively.
Dried fruits are an excellent, portable carb-loading option—just keep an eye on fiber!
Setting reminders is an easy way to stay on track with carb intake while traveling.
Variety in carb sources helps keep things fresh and prevents energy slumps.
Liquid carbs are a game-changer—they keep you energized without filling you up.
Feeling bloated? It’s normal during carb loading—just remember it’s temporary.
Even elite athletes feel bloated, but that doesn’t mean they aren’t crushing it on race day.
Avoid the common pitfall of loading up on high-fiber foods too close to race day.
Protein and fat still play an important role in carb loading—don’t leave them out.
Skip the post-dinner snacks the night before race day. Timing matters!
Late-start marathons require extra attention to nutrition to keep you fueled throughout the day.
When carb loading, hydration needs increase to match your glycogen storage.
Sodium loading can make a big difference in keeping fluids in your system before race day.
Perfectionism can get in the way of a smooth race prep—flexibility is your friend.
Practice your race day routines during training to make everything feel second nature.
Variety is the key to avoiding nausea during carb loading.
Pre-race anxiety can affect eating habits—keep some liquid carbs on hand for a quick boost.
Trust in your body and its needs—when you listen to it, you set yourself up for success.
Weather conditions can throw a wrench in your nutrition plan—adjust as needed.
Every race is a learning opportunity—don’t be afraid to adapt and grow from it.
Sound Bites
"You want to feel good on race day!"
"Variety is the spice of your carb loading."
"It’s normal to feel a little bloated, but don’t sweat it."
"You're not alone in this experience—let’s tackle it together."
"Stick to white grains before the race to keep things light and easy."
"Late starts are tricky—plan your nutrition accordingly."
"You're still carb loading, even when it feels like a lot of food."
"Sodium loading becomes really important as you prepare."
"Pack more than you think you’ll need for travel—better safe than sorry."
"Every race is a chance to learn and improve."
"It’s important to replicate your race day timeline during training."
Chapters
00:00 – Meet Caila: Her Background and Expertise
11:56 – Why Carb Loading Matters for Runners
24:03 – Practical Tips for Carb Loading While Traveling
25:06 – The Power of Variety in Carb Loading
26:10 – Liquid Carbs: A Key Component of Your Strategy
27:37 – How Carb Loading Affects Your Body
29:04 – The Mental Side of Carb Loading
31:07 – Common Carb Loading Mistakes (and How to Avoid Them)
35:20 – Carb Loading and Disordered Eating: Finding Balance
37:36 – Meal Planning Made Easy During Carb Loading
39:55 – How to Handle Dining Out Before a Race
41:31 – Caila’s Top Boston Restaurant Recommendations
47:11 – Timing Your Last Pre-Race Meal
48:44 – Navigating Late Start Marathons
55:40 – Hydration Strategies for Race Day Success
01:01:15 – Why Sodium Loading is Essential
01:08:19 – Letting Go of Perfectionism in Race Prep
01:14:32 – Preparing for the Boston Marathon: All the Details
As always, we’re here to support you as you run your own journey—no matter what hurdles life throws your way. So grab your headphones, hit play, and join us for this powerful episode of The Running Explained Podcast!
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Meet Caila Yates, RD
Caila is a registered dietitian and the owner of Steady State Nutrition where she works with athletes and those navigating eating disorders. After working in higher levels of care for ED’s, she now applies her background to helping athletes navigate RED-S, low energy availability, and the prevention and management of injuries. She lives in Boulder, Colorado where she is lucky enough to run, ski, or hike on a regular basis (but values her rest days, too!)
Website: www.steadystatenutrition.co
About Your Host
Elisabeth Scott is a running coach, educator, and the founder of Running Explained, where she helps runners train smarter, run stronger, and enjoy the process. After getting sober at 29, she laced up her running shoes with the goal of finishing a 5K—and never looked back. Since then, she’s gone on to complete multiple races, including marathons with a Boston Qualifying time, all while deepening her expertise in endurance training.
With a science-based approach, Coach Elisabeth is passionate about making complex running concepts accessible and actionable for runners of all levels. Her coaching philosophy centers on building a strong aerobic base, improving running efficiency, and developing a whole-human approach to training that prioritizes consistency, injury prevention, and sustainable progress.
Through Running Explained, Elisabeth offers training plans, online courses, and 1:1 coaching designed to help runners achieve their goals while avoiding the common pitfalls of overtraining, underfueling, and burnout. Whether you’re training for your first half marathon or chasing a new PR, her guidance will help you train smarter, race stronger, and love the journey.
📲 Learn more at RunningExplained.com 📢 Follow on Instagram: @runningexplained
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