Carbohydrates are the primary energy source during running. Before a marathon, runners usually carb-load to increase glycogen stores in their muscles. The question is, when should a marathoner start carb-loading?
The Traditional Approach
The traditional approach to carb-loading suggests that runners should start carb-loading at least three days before the marathon. During these three days, runners should consume up to 10 grams of carbohydrates per kilogram of body weight, which means a 70-kilogram runner should consume 700 grams of carbohydrates per day. These carbohydrates should come from high-carbohydrate foods like pasta, bread, rice, and potatoes.
The Runner's Metabolism
The traditional approach is based on the assumption that the body takes three days to fully replenish glycogen stores. However, recent research indicates that the body can refill glycogen stores in as little as one day. Moreover, some elite runners report that they start carb-loading as late as the night before the race and still perform at their best. This suggests that the timing of carb-loading may depend on the runner’s metabolism, training, and individual preferences.
The Risks of Over-Carbing
While carb-loading is essential for marathon performance, over-carbing can have negative effects on the body. Eating too many carbohydrates can lead to digestive problems, weight gain, and bloating. Moreover, the body stores carbohydrates with water, which means that over-carbing can cause water retention and even dehydration during the race. Therefore, runners should be cautious about consuming excessive amounts of carbohydrates in the days leading up to the marathon.
The Bottom Line
Carb-loading is an important aspect of marathon preparation, but the timing of carb-loading should depend on the runner’s individual needs and preferences. While some runners may prefer to start carb-loading three days before the race, others may start as late as the night before. Regardless of the timing, runners should consume high-carbohydrate foods and avoid over-carbing to ensure optimal performance on race day.
Conclusion
Carb-loading is a marathoner’s best friend, but when to start carb-loading is a personal decision. Runners should listen to their bodies, train appropriately and make informed choices about their nutrition. By doing so, they can ensure that they have sufficient glycogen stores to power through the race and cross the finish line triumphantly.
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