How to Carbo Load Before a Big Race
As we gear up for the world’s biggest race, the 2018 TCS NYC Marathon in a little over a week, one thing you’re sure to hear about in terms of runner fuel, is Carbo Loading. It’s a practice that many endurance athletes especially marathon runners are familiar with. If you don’t know what it is, lemme break it down for you.
Carbo Loading or Carb loading (which is short for carbohydrate loading), is when you change your diet to consume mostly carbohydrates (carbs) in the days leading up to a race. This is done to increase the glycogen stored in your body. Glycogen is the main source of energy during an endurance event. If it’s used up prematurely, you can “hit the wall” i.e. experience major race fatigue.
Research has shown that carbo loading can reduce fatigue by as much as 20% and increase performance by 2-3 % in endurance events lasting 90 mins or longer. That’s pretty substantial especially if you’ve got race goals in mind.
So now that you can know what carbo loading is, how do you do it?
Here are my 5 Tips to Effectively Carbo Load:
Start 2-3 days Before Your Race - You should consume a diet that’s high in carbs and low in fat 2-3 days prior to race day. That’s around 4.5 grams per pound of bodyweight a day. So if you weighed 150 lbs, you’d be consuming around 675grams or 2700 calories in carbs per day.
Your Race Event Must Be Longer Than 90 mins - Half marathons, marathons, ultras and triathlons all fall under this category. Doing anything less than this is unnecessary because your body won’t be working long enough to use up all that stored glycogen. Extra glycogen in your muscles could actually have an adverse effect.
Exercise Must Be Reduced - Carbo loading works best when you reduce the amount of exercise or training you’re doing i.e. taper mode. This will allow you to build up your glycogen stores. If you continue training at the same level, your body is just gonna use the carbs now rather than later, when you need it most.
Drink Lots of Water and Non-Caffeinated Fluids - Ensure that your body is well hydrated before race day. You should be going to the bathroom every couple hours and your pee should be clear or pale yellow in color.
Choose Your Carbs Wisely - You should consume carbs that are low in fiber, low in fat and easy to digest. You should also consume foods that you’re familiar with. Plain bagels, waffles, low fiber cereal, oatmeal, bananas, fruit smoothies, white bread, white rice and plain pasta are a few good examples.
I’ve done close to 100 races consisting of numerous half marathons, triathlons & marathons including running the NYC Marathon 5 times, and one of my favorite carbo loading meals is pasta. It’s also my favorite post-race meal. Just ask my husband :)
I’m excited to partner with Applebee’s to tell you about their FREE (yes free) Pastathon event in NYC on November 3rd. They are inviting all registered 2018 TCS NYC Marathon runners and their guests (up to 6!), to dig into their new Neighborhood Pasta menu that features five pasta dishes:
Classic Broccoli Chicken Alfredo
Chef Bulgarelli’s Stuffed Rigatoni and Tomato Meat Sauce
Creamy Penne Pasta with Sliced Prime Rib
Cajun Pasta with Blackened Shrimp
Cajun Pasta with Blackened Chicken
All pasta items come with a delicious Signature Breadstick, brushed with garlic and parsley.
I tried the Chef Bulgarelli Stuffed Rigatoni and Tomato Meat Sauce a few days ago with my family and not only was it filling but it was also delicious!
It’ll definitely be a great way to fuel up before race day.
To attend the Applebee’s Pastathon event on November 3rd at their 205 W. 50th Street, New York, NY restaurant, simply visit their event website here and register to reserve your spot.
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*This is a sponsored conversation written by me on behalf of Applebee’s. The opinions and text are all mine.
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