This is not the time to experiment with new foods or take recommendations from other runners, because you might end up with an upset stomach. The worst thing you can do when it comes to carb-loading is to wait until race week to try out your carb-load.
The best thing you can do is aim for high-carb foods that are also low in fat and fiber. Good examples of this include rice, pasta, cereals, and even bread. These days, there are plenty of carb-loading supplements and pre-made food items like nut bars, powders, and running gels.
If you think about it, you probably already have everything you need to carb-load sitting in your fridge or pantry right now. There is no one-size-fits-all solution when it comes to carbohydrate-loading. Our bodies are different, so we must use trial and error to determine how much we should eat for a carb-load.
As a rule of thumb, 4. If you find that fatigue sets in sooner than it should, you could always try increasing your carb intake the next time around. Or, if you feel like 4. Experimenting with carb intake will require time and effort on your part. As a nutritional strategy, carb-loading is more than just about how many carbs you eat or from what sources. Some running events even offer high-carb meals to runners the night before the race, knowing that most of them will be carb-loading.
Plus, one meal is not enough to completely replenish your glycogen stores. If this sounds difficult, practice; do a couple of days of carbo-loading before each of your upcoming longer training runs to get a feel for it. Pick some favorite high-carb foods and incorporate them into your pre-race ritual. Jodi Thirtyacre, captain of the Kaiser Permanente training teams, eats a bowl of pasta the night before a race.
On race-day morning, she eats toast topped with peanut butter and banana at least two hours before start time. Fiber can be a problem for endurance running, causing digestive issues during a race.
To get around that, some experts suggest peeling fruit and potatoes before eating. Do this in the two-to-three days prior to the race, taking two days for a half and three for the full marathon.
A good guideline is to aim for seven to eight grams of carbs per kilogram body weight three days before the race; eight to 10 grams per kilogram two days before and 10 to 12 the day before. This will ensure that your glycogen stores are topped up and provide you with the most available stored fuel for the race. When it comes to running and racing, carbs are definitely king. Start increasing your carbohydrate sources 3 days before the race. Use low-fat, unprocessed foods not junk foods!
Scale back on fibrous carbs from vegetables the night before the race to reduce any bloating. The night before the race, eat a normal sized meal that is heavy on the carbs and low in fats. What should you eat to fuel up for the Windsor half-marathon? What Is Carb Loading?
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