how to carb load for marathon

Carbohydrate loading is a popular practice among athletes, especially marathon runners, as it helps increase energy levels and endurance during prolonged physical activity. Eating the right foods in the right quantities is crucial to ensure that the carb load is done correctly. This article will provide an overview of how to carb load for a marathon.

Understanding Carbohydrates

Carbohydrates are one of the three main macronutrients that our body requires to function effectively. The primary role of carbohydrates is to provide energy to the body. They are broken down into glucose, which provides energy to our muscles and organs. There are two types of carbohydrates: simple and complex. Simple carbohydrates are found in foods such as fruits and milk, while complex carbohydrates can be found in foods such as potatoes, rice, and whole wheat products. Both types are important, but complex carbs are preferred due to their slower digestion rate, which helps to maintain energy levels throughout the marathon.

Preparing for Carb Loading

Carb loading should begin around three days before the marathon. It's essential to start with a meal that's low in fat and fiber to ensure the digestive system is primed. Meals should become gradually more carb-heavy as the days progress. The goal is to consume between 8-10 grams of carbs per kilogram of body weight over the three days preceding the marathon. For example, a 70kg individual should consume between 560-700 grams of carbs per day during the three days before the marathon.

Choosing High-Carb Foods

When choosing high-carb foods, it's essential to select options that are low in fat and fiber and are easily digestible. Some examples of high-carb options include pasta, bread, bananas, potatoes, sweet potatoes, and oatmeal. These foods should be consumed in moderate quantities throughout the day, with four to five smaller meals better than two or three larger meals.

Hydration is Key

Water is essential for hydration, which is critical for athletic performance. Athletes should drink based on their thirst levels, and not rely on a specific amount or timeframe. As the carb load increases, athletes should increase their water intake accordingly. Sports drinks can also be beneficial, as they help replace lost electrolytes during strenuous physical activity.

Conclusion

Carb loading is a valuable tool for marathon runners, as it can help increase energy levels and endurance during the run. By consuming the correct types of carbohydrates, athletes can improve their performance significantly. Preparing for a carb load should begin several days before the marathon, with gradually increasing carb intake for three days before the race. Athletes should choose easily digestible high-carb foods, and ensure that they stay adequately hydrated throughout the carb loading period and during the marathon.