Carb Loading Made Easy
If you google “carb-loading” you’ll get many results explaining in detail how much carbs to intake (in grams, typically) based on a your bodyweight. And this is where those articles tend to lose our focus.
Most recreational runners - and even avid runners - are not interested in calculating the amount of carbs needed, weighing and tracking those carbs leading up to a big race. Let’s be real, most of us don’t have the time or interest for it.
So does that mean we just forget carb-loading altogether?
Or slam a big bowl of spaghetti the night before?
Of course not! Here’s how to benefits from carb loading without doing math or weighing anything.
Should you carb-load?
Is your race longer than ~90 minutes? If not, you can stop here. No need for carb-loading! Continue reading for events over 90min!
Mealtimes
In the few days leading up to your race, make sure that most of every meal consists of low-fiber carbs (such as pasta, rice, potatoes, & bread).
Runners should generally aim to limit fiber 1-2 days before a big race to help avoid GI issues or discomfort during the run. That means less (or no) raw fruits and vegetables, beans and whole grains as you get closer to race day. This is important to remember because many carbs have LOTS of fiber, so the type of carbs you choose will make a difference.
Snacks
Snacks are a great opportunity to get more cabs. Choose a muffin, pretzels, a cookie, bowl of cereal, toast, granola bar or a banana (which has low fiber), etc.
Drink Carbs
Instead of drinking water, sip on juice, gatorade or pop. Beverages that are low-sugar or no-sugar are not good choices for this.
***Remember: the goal isn’t to ingest only carbs, the goal is to ingest more carbs than you normally do by replacing some of the things you would normally eat or drink with carbs choices.
These simple changes made in the days leading up to your race will help your body load up on the energy it will need for the mammoth task ahead.
Nicole Sifuentes is a full-time Running Coach for adults of all ages and abilities. She is a former professional runner and 2-time Olympian, and Certified Strength and Conditioning Specialist (CSCS). Read more about her services, and schedule your free coaching consultation.