how to carb load before marathon

Carb loading is a strategy that many marathon runners use in the days leading up to a race. The goal is to maximize the body's glycogen stores, which provide energy during the race. But carb loading isn't as simple as just eating a lot of pasta. It requires planning and timing to do it right. In this article, we'll go through the steps to properly carb load before a marathon.

Step 1: Cut Back on Training

The first step to carb loading is to cut back on training. Two to three days prior to the race, you should decrease your mileage and intensity to allow your body to recover and store glycogen. This is important because if you continue to train hard, your body will use up the glycogen you're trying to store, defeating the purpose of carb loading.

Step 2: Increase Carbohydrate Intake

Starting three days before the race, you should increase your carbohydrate intake. Carbohydrates are the body's primary source of fuel, so the goal is to increase glycogen stores. It's recommended to consume about 4-5 grams of carbohydrates per pound of body weight each day. This might look like:- Breakfast: Oatmeal with fruit and honey, whole wheat toast, and a banana- Snack: Apple slices with peanut butter- Lunch: Whole grain sandwich with lean protein, veggies, and hummus- Snack: Greek yogurt with berries and granola- Dinner: Whole grain pasta with marinara sauce, grilled chicken, and veggies

Step 3: Hydrate Properly

Drinking enough fluids is crucial during carb loading. Glycogen is stored with water, so you need to make sure your body is properly hydrated to store as much glycogen as possible. Aim for 8-10 glasses of water each day, and consider adding in electrolyte drinks or sports drinks to replenish fluids and electrolytes lost during training.

Step 4: Avoid High-Fat, High-Protein Foods

While protein and fat are important parts of a healthy diet, they don't provide the same benefits as carbohydrates when it comes to carb loading. In fact, consuming too much protein and fat during this time can actually hurt your performance, as they can slow down digestion and absorption of carbohydrates. Stick to lean proteins and healthy fats, and make sure the bulk of your diet is carbohydrates.

Conclusion

Carb loading can be an effective strategy for marathon runners looking to maximize their energy stores and performance. The key is to plan and time your meals carefully, while also staying properly hydrated. By following these steps, you'll be setting yourself up for success come race day.