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By Nancy Clark, MS,
RD, CSSD
Try these tips for carbo loading if you're running a half marathon, marathon or ultra event.
Photo courtesy of WordRidden
- For 2 to 3 days prior to a marathon or other event that will involve more than 90 minutes of hard exercise, you should super fuel your muscles by eating primarily (but not exclusively) carbohydrate-rich foods.
The majority of your calories (3 to 5 grams carb/lb) for your carbo loading should come from grains (pasta, rice, cereal, bread), fruits, juices, and vegetables. Also include a little protein at each meal to protect your muscles; limit fats. - Exercise less. Taper your training to rest your muscles so they have the opportunity to refuel. The week prior to the event, gradually reduce your running, so you are training only 20 minutes two and three days prior to the event; little or nothing the day before.
Eliminate any last minute endurance training; you will simply fatigue yourself at a time when rest is more beneficial. - Eat reasonably. To avoid "getting fat" due to the reduced amount of exercise, eat reasonably, not gluttonously. Each meal should be based on carbohydrates, with small amounts of lean protein and limited amounts of fat.
If you're carbo loading correctly, you will gain weight: water-weight, not body fat. For every 1 gram carbohydrate stored in your muscles, you store 3 grams water. During running, the water will help delay dehydration. - Drink extra fluids (until your urine is a light color) so you start the endurance event optimally hydrated. Otherwise, lack of fluids will seriously hurt your stamina and performance. Limit beer, wine and alcohol; they can hurt performance.
- Eat a pre-event breakfast. The food you eat the morning of the event helps maintain a normal blood sugar level; it fuels your brain and helps you think clearly. Eat a comfortable meal 1 to 4 hours prior, such as 400 to 800+ calories of oatmeal, cereal, yogurt, or whatever you normally eat prior to training sessions. Don't try new foods.
- For fluids the morning of the event, drink about three glasses (24 oz) of water, sports drink, or juice up to two hours before the start. (The kidneys will process this liquid in less than 90 minutes, allowing time for you to urinate the excess.) Drink 8 to 16 ounces of water or sports drink as tolerated 5 to 10 minutes before the start.
- During the event, drink on a schedule: 8 to 10 ounces every 20 minutes. Ideally, you have learned your sweat rate during training by weighing yourself before and after one hour of exercise (1 lb lost = 16 oz fluid deficit).
Because you need both fluid and 240 calories of carbohydrates/hour (for fuel), plan to consume sports drinks or water + high-carb foods (banana, energy bar, gels) during the event. Stop drinking if the fluids are sloshing in your stomach. - After the event, enjoy a nice meal or graze on smaller snacks. Keep in mind your muscles need carbohydrates to refuel. A little protein enhances the process and may reduce muscle soreness. Choose some salty foods (soup, pretzels, spaghetti sauce) to replace sodium losses. Drink plenty of non-alcoholic fluids until your urine is clear color.
Top of Page Be sure to choose low fat carbohydrates.
When selecting your meals and snacks, carefully choose high carbohydrate foods, not high fat foods. The two often come together, such as butter on potato and cream in ice cream. Best choices for carbo loading (highest in carbohydrates):
Spaghetti and pasta meals with tomato sauce
Rice, potato, yams, stuffing — limit butter, gravy
Lentils, chili with beans, split pea soup
Bread, muffins, bagels, cereal
French toast, pancakes, oatmeal
Jam, jelly, honey, syrup
Fruit - bananas, pineapple, raisins, figs
Apple crisp, date squares, fig bars
Juices - apple, grape, cranberry, orange
Blenderized fruit and juice smoothies
Sherbet, sorbet, frozen yogurt
Poorer choices for carbo loading (lower in carbohydrates):
Pizza & pasta meals with lots of meat, cheese
French fries, fried rice, buttery potato
Meals with lots of meat or cheese
Donuts, croissants, danish pastry
Eggs, omelets, and breakfast meats
Butter, margarine, cream cheese
Cookies, chips, high-fat snacks
Desserts made with lots of butter
Beer, wine, alcohol
Milk shakes, frappes
Ice cream — especially gourmet brands
Copyright: Nancy Clark, MS, RD, CSSD
Nancy Clark's new Sports Nutrition Guidebook (2008), Food Guide for Marathoners, and Cyclist’s Food Guide are available at her website
www.nancyclarkrd.com.
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Return from Carbo Loading to Runners Diet
Return from Carbo Loading to WomenRunningTogether
Other useful links.
Foods Highest in Carbohydrates
Carbs to Go - Tips for the Traveling Runner
The Precompetition Meal
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