How Should I Carb-Load for a Race?
Carb-loading is a game-changer for race day. To perform your best, your body taps into carb stores called glycogen, which is tucked away in your liver and muscles until it’s ready to be used. Carb-loading means that you increase these glycogen stores above their typical capacity so you have more to pull from when doing a strenuous endurance activity like running. Studies show that this nutrition strategy may improve performance by 2-3 percent for runs over 90 minutes.When done right, carb-loading gives you an extra energy boost. But the wrong approach can leave you feeling overly full, sluggish, or uncomfortable at the start line. Here’s how to carb-load to help you reach your peak performance.When to Start Carb-Loading
Carb-loading typically begins one to three days before the race to fill your glycogen storages sufficiently, but the exact number of days you need depends on the race distance, how long you’ll be running, and the intensity of your effort. I usually recommend starting 1-2 days before a half marathon and 2.5-3 days before a full marathon. Waiting until the night before your race to scarf down a ton of Fettuccine Alfredo won’t properly replenish your energy stores, and may leave you feeling weighed down or experiencing digestive discomfort on race day.
Take this example: if your marathon is on Saturday morning, start carb-loading on Wednesday. Spread your intake throughout the day with three carb-rich meals and two to three snacks, daily.How to Carb-LoadDuring the carb-loading phase, aim for 8-12 grams of carbohydrates per kilogram of body weight per day. For a 150-pound runner, this translates to 550 to 800 grams of carbs daily.Focus on simple, carbohydrate-rich foods like white bread, pasta, rice, sweet and regular white potatoes, dried or fresh fruit, and regular or lactose-free dairy milk and yogurt. (Some people experience GI issues if they eat too much dairy, but chocolate milk can be a great choice for carb-loading.) These foods are energy powerhouses. To make the process smoother:
Choose easily digestible, low-fiber foods to avoid feeling overly full. Now is not the time to go gung-ho on the whole wheat bread, quinoa, and vegetables.
Scale back on high-fiber, high-fat, and protein-heavy foods to leave room for more carbs. Timing and Hydration Tips
Consistency is key. Plan to eat three carb-rich meals and two to three snacks every day. Liquid carbs, such as fruit juice, sports drinks, chocolate milk, or fruit smoothies, can help you meet your carb goals without feeling overly stuffed.
Remember, glycogen (your body’s stored form of carbs) holds water, so staying hydrated throughout your carb-load is crucial. Proper hydration will help you avoid feelings of sluggishness and support your muscles.
Putting It All Together for Race Day
An effective carb-loading block is all about timing, balance, and testing what works for you. Gradually increase your carbs, stick to easy-to-digest options, and don’t forget to hydrate. Consider practicing a one-day carb-load during training, such as before a key workout or long run, to figure out which foods work best for your body.
With the right strategy, you’ll feel strong, energized, and ready to conquer race day without hitting the dreaded “wall.”
posted Saturday December 7th
by Outside Online