Carbs, Carbs, Carbs
As race day is approaching, it's time to start dialing in your nutrition plan for the days leading up to the starting line. Let's dive into the benefits, how-tos, and top tips for effective carb loading:
Benefits of Carbohydrate Loading:
- Maximize Glycogen: Carbohydrate loading, aka glycogen loading, helps saturate your muscles and liver with glycogen, your body's primary fuel source during endurance exercise. This can delay fatigue and improve endurance performance.
- Enhanced Performance: By ensuring your glycogen stores are fully stocked, you'll have more energy to push through those grueling miles or intense workouts, ultimately leading to improved performance.
- Delayed Fatigue: Adequate carbohydrate intake before endurance events can help delay the onset of fatigue, allowing you to maintain pace and performance for longer durations.
Intake: Gradually increase your carbohydrate intake to around 8-12 grams per kilogram of body weight per day, starting 2-3 days before your event.
Tips for Carb Loading:
- Hydration: Carbohydrate loading can increase water retention, so be sure to hydrate adequately in the days leading up to your event. Aim for clear or pale yellow urine as a sign of proper hydration.
- Stick to Familiar Foods: Now is not the time to experiment with new foods or supplements. Stick to foods that you know work well for your body and won't cause any digestive issues.
- Main Focus: Carbohydrates should be the main focus, do not worry about meeting protein or fat needs.
Carbohydrate loading can be a valuable tool for an endurance athlete, but it's essential to tailor the approach to your individual needs and preferences. Consult with a dietitian to develop a personalized carb-loading plan that works best for you and your specific event. Fuel up, conquer those miles, and crush your performance goals!
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Grace Thomas, MDN, RDN, LDPerformance Dietitian, Personal Trainer, Speed/Agility CoachGracesGrit Nutrition & Fitness Solutions LLC