how many carbs should i eat on a carb load day
However, during the carb-loading period aim to up your carbohydrate intake to 8-10g per kilogram of body weight (Anita Bean, The Complete Guide to Sports Nutrition, (A C & Black, 2003). For a 70kg runner, that works out at between 560g and 700g per day.Each gram of carbohydrate equates to around four calories, so that's up to 2,800kcal carbohydrates per day during the carb-loading phase (for a 70kg runner).To reach your carbohydrate target, try to eat little and often rather than just super-sizing your usual meals.owever, during the carb-loading period aim to up your carbohydrate intake to 8-10g per kilogram of body weight (Anita Bean, The Complete Guide to Sports Nutrition, (A C & Black, 2003). For a 70kg runner, that works out at between 560g and 700g per day.