Have you ever heard of carb-loading?
Yes, it's a thing in the endurance running world, and mastering it can unlock an amazing race day for you!
As a Certified Endurance Nutrition Coach, (Ultra) Running Coach, and Repeated Boston-Qualifying Marathoner + Top Finisher Ultramarathoner, Coach Nelle has learned that without feeding and nourishing the body, it is very difficult for runners to perform to the best of their abilities and ensnare their goals.
What is it?
Carb-loading is a practice where the ratio of carbohydrates you consume is much higher than usual in relation to proteins, fibers, and fats in your daily intake.
Why do you need to carb-load?
For months, you've logged training miles and reps, and by the end, your glycogen is likely depleted or low. Race day is fast-approaching, and it's important to ensure glycogen (stored carbohydrate) is topped off in your muscles. You can store up to 90-120 minutes worth of carbohydrate in your muscles. Having plenty of stores along with the during race fuel will prime you to perform on race day.
When we are running hard, carbohydrates are the preferred energy source. Endurance racing is not the time to practice fat-adapted running.
How long should you carb-load?
24-72 hours before a race is a wide enough window to consume enough carbohydrates.
Do I need to carb load for every race?
No. Races less than 10 miles or 60-90 hours in duration really don't require a carb-load of any length, just a higher carb meal the day prior to the race and the usual carb-heavy breakfast prior to the race. (Always test breakfast and pre-race meals prior to your race!)
How many carbohydrates should I consume?
First, always listen to your body, and understand that when you increase carbohydrates, in order to store them, you must also drink plenty of water (and electrolytes, like LMNT, which we sell in office at discounted prices!). If you are feeling uncomfortable or full, let your stomach settle before you continue eating.
Generally, 8 g of carbohydrate per kilogram of body weight per day is the recommended amount to consume. Here. are some guidelines:
110-120 lbs: 400 g per day
120-130 lbs: 450 g per day
130-145 lbs: 500 g per day
145-160 lbs: 550 g per day
160-175 lbs: 600 g per day
175-190 lbs: 700 g per day
190-205 lbs: 750 g per day
Can you give some good examples of carbohydrates?
First, avoid high fiber foods to keep GI issues to a minimum on race day!!! Read your labels -- 25g - 30g of fiber per day for women and men respectively is the average daily target. It will be good to be 5g under this during carb-loading.
You can find carbohydrates in grains, fruits, starchy vegetables, some dairy products, and sugary beverages/snacks.
~50 g of carbohydrates in:
Applesauce - 1 cup
Cooked white rice - 1 cup
Pretzels - 2 servings
Bagel
Graham crackers - 4
Bread - 2 slices
Cereal - 1.5-2 cups
Baked potato
Bananas - 2
Maple syrup - 1/4 cup
Raisins - 1/2 cup
Sports drink - 2 scoops or servings
Siete cookies (Nelle's favorite): 25 small cookies
It's time to eat like an athlete. Be strategic with your food!
--Coach Nelle
Some other notes:
Because you should be resting, make sure to always have your carbohydrate snacks nearby -- your favorite munchables are the best! This is the time to truly veg out on the couch!
It's perfectly fine to drink your carbs, alternating carbs, electrolytes, and water is helpful. But you may have to visit the bathroom more frequently ;)
Try avoiding foods that are high in carbohydrates but also high in fat. Fat can cause GI distress!
Finally If you are still needing support fueling before, during, and after your runs and throughout your training cycle, sign up for an endurance nutrition consultation so that we can tailor your nutrition plan!
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