Carbo-Loading 101
Posted May 26th, 2006 at 10:40 PM by Allyson Rosen
Section: Nutrition, Race Prep & Recov
Atkins and the South Beach Diet ? Not when youre an endurance runner! Is your race only a few days away? It is time to begin carbo-loading, so bring on the pasta and bring on the bread!
What is carbo-loading?
Carbo-loading is a term frequently used by runners for carbohydrate loading or super-compensation. The purpose of carbo-loading is to take action to prevent the onset of fatigue during your race. In addition, carbo-loading also means tapering, or reducing your mileage and intensity in 
workouts, getting plenty of rest - yet remaining sharp. Tapering allows your muscles to accept the glycogen coming in. The extra glycogen will help delay any fatigue and help you avoid “hitting the wall.” Interestingly, the tapering will allow your body to naturally store up reserves of carbohydrates.
Note: During this time, try to follow your normal balanced diet and try not to over-eat. Because tapering includes fewer miles and less intensive runs (burning 600 to 1,000 less calories), you may put on a few pounds. Luckily, each pound of glycogen you store will hold about three to five pounds of water which will be available during the race helping to reduce dehydration.
Why is it important to Carbo-load?
Glucose is a product of carbohydrate breakdown and is the primary fuel used for the repetitive muscle contractions that help drive the body forward. Glucose comes not only from blood but also from a substance very similar to glucose called glycogen (the stored form of glucose). Glycogen is stored in your skeletal muscles and in your liver. The more blood glucose and muscle/liver glycogen your body can make, the longer fatigue will be delayed.
Two hours of exercise or a long distance run (i.e. 20 miles), can weaken liver and muscle glycogen levels (or your stored carbohydrate level). When glycogen levels begin depleting, you may experience tired muscles, complete fatigue and may perform poorly.
Read on for more information about carbo-loading and race-prep . . . Good Luck! . . .
Do not wait until the last 48 hours! The fuel in carbohydrates does not work until it is digested. Then it is finally broken down to glucose and becomes its stored form - glycogen. The amount of glycogen that you store can influence how well you can maintain your race pace. Therefore, begin about 3 to 4 days prior to race day!.
How do I Carbo-load?
Consistent eating of carbohydrates should be all throughout your training, being around 60-70% of your diet, or about 3 to 4 grams per pound of body weight. When the time comes to carbo-load, nutritionists suggest increasing your intake to at least 9 to 10 grams per kg of body-weight.
Keep in mind that carbo-loading is not a time to just eat carbohydrates, nor is it a time to over-eat. Try to maintain a proper amount of protein, about .6 to .9 grams per pound of body weight. Do not cut out your fats either! Try to keep this consumption around 20 to 25% of your diet.
The Importance of Hydration during Carbo-Loading
When carbo-loading begins, so should the relationship between you and your water bottle. Along with the extra carbohydrate consumption, you must begin to sip on water throughout the day to remain well hydrated. Gulping down gallons of water at once will not allow your body and muscles to absorb the water; therefore they will not be able to store the carbohydrates as effectively either. Alternatively, sport drinks and fruit juices are great ways to stay hydrated and can also help with the supplement of carbohydrates. However, in order to avoid stomach discomfort, make sure not to overdue it with acidic juices like those of the citrus variety.
TIP: Try to stay away from alcohol a couple weeks prior to your race. Not only will it dehydrate you, but it will also interfere with the storage of glycogen, therefore challenging your carbo-loading diet.
The Last 48 Hours
It’s almost race time! Within the last 48 hours before your race stick with familiar foods that sit well in your stomach. Be aware that this is not the time to experiment with unusual foods. Try to stay away from high-fiber foods to avoid gassy cramps, bloating, loose stools, or other gastrointestinal discomfort during your run. In addition, try to avoid foods that are hard to digest such as dark-green vegetables, peanut butter or fried food. After enjoying your final meal with carbohydrates hit the sack nice and early!
***Note: We encourage EVERYONE to see a doctor before altering their diet, taking a supplement and/or performing athletic, fitness or other strenuous physical activity. It is your responsibility to evaluate the accuracy, completeness and usefulness of any information, instruction, opinion or advice contained in the content. Please also see our complete disclaimer.***
Tags: blood glucose, carbo load, carbo loading, carbohydrate loading, glycogen, marathon prep, tapering
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The Final Sprint
These are some excellent tips!!
I also recommend not trying any local cuisine that might disrupt your body’s ability to digest.
I learned the hard way on the NYC marathon when I had digestive problems with the stuff I ate the prior night. Stick to foods you know.
November 24th, 2006 at 4:51 amThe no-depletion method
Fortunately, later research showed that you can increase glycogen storage significantly without first depleting it. A newer carbo-loading protocol based on this research calls for athletes to eat a normal diet of 55 to 60 percent carbohydrate until three days before racing, and then switch to a 70 percent carbohydrate diet for the final three days, plus race morning.
December 8th, 2006 at 6:00 amThe most common location for packet pick-up is at the race start. Most races use both packet pick-up at the start on race day and pick-up prior to race day. This could be an altogether different location but is most likely to be race headquarters at the race location. Thirty-nine of the 96 races have only day-of-the-race packet pick-up. These races open packet pick-up anywhere from one hour prior to the start of the race to three hours prior to the race. In general they are the smaller races that do not have a large number of packets to distribute.
December 12th, 2006 at 4:22 am[…] On race day, stick to the foods and supplements that you used during training. This will lower the risk of unforeseen stomach issues and/or decreased energy levels. Race day meals should be low in fats, fiber and lactose (dairy) and higher in carbohydrates and lean protein; similar to the pre-run meals suggested above. For more information on pre-race nutrition, check out: “Carbo Loading 101″. […]
January 25th, 2007 at 9:22 am[…] Nutrition is an essential, but often misunderstood, dimension of any training plan. As a runner you are probably tuned in to the idea of carbo-loading, but beyond that - you may be drawing a blank. That’s why I am going to help familiarize you with ten foods that can help (or hurt) your performance. […]
January 29th, 2007 at 5:24 am[…] 4) Stock up on glycogen (carbo-load). Loading up on glycogen via carbohydrates is essential during the week of the marathon. This is a good thing if you love pasta! During the final three days prior to the race, lower your training volume and intensity while increasing your carbohydrate consumption. Whole-grain breads, pastas, rice, potatoes, corn, and fruit are excellent carbohydrate sources. However, you should avoid processed sugars and junk food. […]
January 30th, 2007 at 2:08 pm