when to carb load before long run

Every long-distance runner understands the importance of nutrition in their performance. Properly fueling the body before a long run can make the difference between finishing strong and struggling to complete the distance. One of the popular methods for maximizing energy levels in the body is carb loading, but when should this be done to reap the most benefits? In this article, we’ll be exploring when to carb load before a long run.

What is Carb Loading?

Carb loading is a common method used by athletes to increase the amount of glycogen stored in their muscles. Glycogen is the body’s primary source of fuel during physical activity, and carb loading can help ensure that runners have enough of it stored in their muscles to sustain them during a long run. Carb loading involves eating a diet high in carbohydrates in the days leading up to a long run.

How Far in Advance Should You Carb Load?

The timing of carb loading can vary depending on the individual and the length of the run they are preparing for. Generally, carb loading is most effective when done one to three days before a long run. This gives the body enough time to store an adequate amount of glycogen in the muscles. For a race or long run that will take over two hours, it’s recommended to carb load for three days before the run.

What to Eat During Carb Loading?

During carb loading, runners should aim to eat a diet that is high in complex carbohydrates such as whole grains, fruits, and vegetables, and low in fat and protein. It’s best to avoid processed foods that are high in sugars and refined carbohydrates. The amount of carbohydrates a runner needs to consume during carb loading can vary, but a good rule of thumb is to aim for at least 3.2 to 4.5 grams of carbohydrates per pound of body weight per day, depending on the length of the run.

The Importance of Rest and Hydration

Carb loading alone is not enough to prepare for a long run. Rest and hydration are also essential components of a successful long-distance run. Runners should aim to get plenty of sleep in the days leading up to a long run to ensure their bodies are well-rested and energized. Staying hydrated is also crucial, so runners should drink plenty of water in the days and hours leading up to a long run.

Conclusion

Carb loading is a valuable tool for any long-distance runner, but it’s essential to do it correctly to receive its maximum benefits. Timing is critical, and runners should aim to carb load one to three days before a long run. Eating a diet high in complex carbohydrates, getting plenty of rest, and staying hydrated are also essential components of a successful long-distance run. By following these guidelines, runners can increase their energy levels and finish their long runs strong.