when to start carb loading for marathon

Carbohydrate loading has become a popular practice for distance runners looking to improve performance in long distance races. However, the optimal timing for starting this process can vary depending on the individual and race distance. In this article, we will explore the factors that influence when to start carb loading for a marathon.

The Science Behind Carb Loading

Carbohydrate loading involves increasing the amount of carbohydrates in your diet in the days leading up to a race in order to maximize muscle glycogen stores. This is important because glycogen is the primary fuel source for endurance exercise. By increasing muscle glycogen stores, you can delay the onset of fatigue and improve endurance performance.Research has shown that the optimal time to start carb loading is approximately 3-5 days prior to the race. During this time, runners should aim to consume 7-10 grams of carbohydrates per kilogram of body weight per day. This may require some dietary adjustments, such as increasing the intake of complex carbohydrates like whole grains and vegetables while reducing the intake of fat and protein.

Considerations for Marathon Runners

For runners competing in a marathon, the timing of carb loading can be influenced by a number of factors. One important consideration is the intensity and duration of training leading up to the race. If you have been training at high intensity and volume, you may need to start carb loading earlier than someone who has been training at a lower intensity.Another important factor is how well you tolerate carbohydrates. Some runners may experience gastrointestinal distress if they consume too many carbohydrates, which can negatively impact performance. If you have a history of these issues, you may need to experiment with the timing and amount of carbohydrates you consume during carb loading.

Final Thoughts

Carbohydrate loading can be an effective strategy for improving performance in marathon running. However, the optimal timing for starting this process can vary depending on the individual and race conditions. As a general rule, it is recommended to start carb loading approximately 3-5 days prior to the race and aim to consume 7-10 grams of carbohydrates per kilogram of body weight per day. It is also important to consider individual factors like training volume, carbohydrate tolerance, and race day conditions when determining the best time to start carb loading.