A pre-bed bowl of pasta before an endurance race isn’t the best way to carb load. Here’s how to actually eat right before a marathon.
, but it’s often misunderstood. There’s more to it than just eating a bowl of pasta the night before your race., nutritionist and medical doctor Hazel Wallace, aka The Food Medic, wrote: “[Carb loading] can help delay fatigue, increase endurance potential and reduce your chances of ‘hitting the wall’ during the latter stages of your marathon.”this weekend or just a fan of intense exercise, you’ve probably wondered about whether you need to carb load. Here are the answers.
Carb loading is actually quite a technical eating style, and it requires a change to your eating habits. It’s not just about adding an extra serving of rice to your meal, but also tapering other nutrients.“Two to three days before the race, you should increase your intake of high-carb foods but keep overall calories roughly the same by reducing high-fat foods,” writes Dr Wallace.
Strong Women editor and experienced endurance runner Miranda Larbi goes by the method that 90% of her calories pre-race should come from carbs. For a woman eating 2,000 calories, that’s again around 450g of carbs. “As a rule, stick to familiar foods and don’t stray too far from your normal diet. If you are prone to GI problems, then you may wish to limit your intake ofThe food you eat the day before your race is unsurprisingly crucial, and this is when nutrient timing comes into play. “Your last big meal should be at lunchtime, not the night before the race,” explains Dr Wallace. “This should give your body enough time to digest your food, so you won’t feel bloated on the morning of the race.
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