The Best Places to Carb Load Before the Sydney Marathon
In the days leading up to the Sydney Marathon, training takes a back seat to one of the most important parts of race preparation: fuelling. Carb loading is a tried-and-tested method for marathon runners, helping to maximise glycogen stores in your muscles so you have the energy to power through 42.2 kilometres.
Whether you’re a local runner or flying in from overseas, Sydney offers fantastic dining options for pre-race meals — from hearty bowls of pasta to fresh bakery breads. Bondi Beach, just a short trip from the city centre, is a standout spot for runners looking to combine quality carbs with a world-class coastal atmosphere.
This guide covers the best carb-loading restaurants in Bondi and Sydney, plus tips on how to eat smart in the final days before race day.
Why Carb Loading Matters
Carbohydrates are stored in your muscles as glycogen, your body’s primary energy source during endurance events. When glycogen stores run low, fatigue sets in — the dreaded “hitting the wall.” By increasing your carb intake in the 2–3 days before the race, you can top up these stores and give yourself the best chance of maintaining pace through the finish line.
Pro Tip: Carb loading is not about eating as much pasta as possible in one sitting. Spread your intake over several meals, choose familiar foods your stomach tolerates well, and avoid excess fibre or rich, fatty sauces.
Top Carb-Loading Spots in Bondi
Bondi Trattoria
A local institution, Bondi Trattoria is a favourite among visiting runners for its combination of hearty Italian dishes and relaxed, beachside location. The seafood linguine is a lighter option that still packs plenty of carbs, while the pumpkin ravioli delivers a comforting, satisfying pre-race meal. Their outdoor tables overlook the southern end of Bondi Beach — perfect for soaking up the atmosphere without straying too far from your accommodation.
Pompei’s
If fresh pasta is non-negotiable for your carb load, Pompei’s is the place to go. Their house-made pasta is rolled daily, and pizzas come with thin, crisp bases that won’t leave you feeling heavy. For marathon prep, the spaghetti pomodoro is simple, effective, and easy to digest. The restaurant has a lively, community feel, making it a great spot to meet up with fellow runners.
Lox Stock & Barrel
Not every carb-loading meal has to be Italian. Lox Stock & Barrel, a New York-style deli and café, serves bagels, sourdough sandwiches, and grain bowls that are ideal for breakfast or lunch carb boosts. Try a plain bagel with smoked salmon for a balanced, runner-friendly meal, or their wholegrain salad with an extra bread roll for sustained energy.
Sonoma Bakery
For portable carb sources, head to Sonoma Bakery and stock up on sourdough, fruit loaf, and banana bread. These are perfect for snacks or light meals the day before the race. Having easy, familiar foods on hand is especially helpful if you’re staying in self-catered accommodation or need a quick bite between marathon events.
Carb-Loading Gems in the Sydney CBD
If you’re staying near the start line or want to combine a city visit with your carb load, the CBD has excellent runner-friendly options.
Fratelli Fresh
With multiple locations in Sydney, including a large venue in Darling Harbour, Fratelli Fresh is a reliable choice for pre-race pasta. Their pappardelle bolognese and penne arrabbiata are generous but not overly rich. Portions are big enough to share if you’re loading gradually.
Macchiato Wood Fire Pizza & Coffee Roastery
Located near Town Hall, Macchiato offers wood-fired pizzas with thin crusts and quality toppings. Their margherita is a safe, carb-heavy choice that won’t upset your stomach.
Pasta Emilia
For organic, hand-made pasta in a cosy setting, Pasta Emilia in Surry Hills is a standout. The tagliatelle with slow-cooked tomato sauce is ideal for runners looking for simple, clean flavours.
How to Eat Smart Before the Sydney Marathon
1. Start 2–3 Days Out
Gradually increase your carbohydrate percentage to about 70% of total calories. Keep protein and healthy fats in your diet, but make carbs the main focus.
2. Keep It Familiar
Now is not the time to experiment with spicy sauces, exotic grains, or high-fibre breads you’ve never eaten before. Stick to foods you know your body digests well.
3. Don’t Forget Hydration
Carbs are stored with water, so increase your fluid intake. Avoid excess alcohol and limit caffeine to your usual amounts.
4. Spread Your Intake
Rather than a single giant pasta dinner, aim for moderate carb portions at each meal. Include snacks like toast, rice cakes, or bananas between meals.
5. Watch the Extras
Avoid creamy, fatty sauces or overly oily pizzas that could sit heavily in your stomach. Opt for tomato-based pasta sauces, lean proteins, and simple toppings.
Sample Carb-Loading Day in Bondi
Breakfast: Bagel with scrambled eggs and a side of fruit at Lox Stock & Barrel
Mid-Morning Snack: Slice of banana bread from Sonoma Bakery
Lunch: Wholegrain sandwich with lean turkey, avocado, and a small side salad
Afternoon Snack: Fresh juice and sourdough toast with honey
Dinner: Spaghetti pomodoro at Pompei’s with a bread roll on the side
This approach spreads carbs throughout the day, keeping glycogen topped up without overloading your digestive system.
Carb loading is a key part of marathon success, and in Sydney — especially Bondi — it’s also a culinary experience. From beachside trattorias to artisan bakeries, you’ll find the fuel you need to perform at your best on race day.
Plan your meals, eat smart, and enjoy the process. Because in Bondi, carb loading isn’t just about preparing for 42.2 km — it’s about soaking up one of the world’s most iconic coastal dining scenes before you take on one of its most beautiful marathons.