Pre race Carbo-Loading

Pre race Carbo-Loading 

Most runners have heard of something called carbohydrate-loading. If you're new to the sport and don’t know much about this concept, it's an important one if you are going to attempt a marathon. Carbo-loading is when you eat more carbohydrate-rich foods than you normally do in the last days before a marathon as a way to extend your endurance. That’s the reason most marathons have a pre-race pasta party the night before the race.  

Simply put, carbohydrate-loading with the proper foods can help you maintain your marathon goal pace longer in the race than if you didn’t load. The reason this works is that muscle glycogen—the energy needed for running—can be loaded up in a runner’s legs to almost twice their normal level. Normally, you can only store a certain amount of glycogen in your muscles which isn’t enough for most runners to complete the 26.2-mile marathon. Most runners will run out of glycogen after about two hours of running. When that happens, you will experience a huge drop off in your ability to run. So, the more glycogen you have stored in your legs through proper carbo-loading, the longer you can run.  

On the other extreme, there are runners who try to eat and drink very little in the week leading into their marathon with the idea that running 1 pound lighter is better.   In reality, their muscles won’t have enough glycogen or water stored up to run a marathon very well.  When the body depletes its glycogen store in the muscles, runners hit the proverbial "wall.” The best case scenario when this happens is a miserable last 5-10 miles. Again, if you can store up as much glycogen as possible in the days before the race, you can maintain your endurance longer, feel better and possibly avoid hitting that wall. Losing weight is not the priority right now. 

Carbo-loading effectively is not difficult. Here are a couple of rules to follow in the week before the marathon to maximize the amount of glycogen stored in your muscle.  

1. Eat a normal, healthy diet for the first four days with carbs making up approximately 50 percent of your total calories.  To be sure of the carbohydrate content of the food, check the labels and a cookbook for serving sizes and caloric content.

2. In the final three days before the marathon, you boost your carbohydrate intake to about 70 percent (or higher) of your total calories.  As you probably know, you should be reducing your running and/or your cross training during this time anyway to no more than 30 minutes. The trick is to still refuel yourself with a liquid replenishment drink like you have run for an hour or more.  That means drinking at least 1/2 gram of carbohydrate per pound of bodyweight within 30 minutes of finishing your workout. Using a recovery drink with a little protein in it has repeatedly shown that it will help your muscle absorb a higher percentage of those carbs. Then follow that up within the next hour with a solid meal that has the same amount of moderate to high glycemic carbohydrates and still a little bit of protein.  

For the rest of your meals, focus on high quality low to moderate glycemic carbs evenly spaced throughout the day.  That way, you will be slowly feeding your muscles without disturbing your insulin levels. Now plenty of marathoners think when they are carbo-loading they have to stuff themselves at every chance. But you don’t have to eat substantially more than normal. Only the percentage of carbs should be upped, not the total intake. Also, eating too many carbs at once, of any kind, far away from exercise has been proven to add fat not fuel to your body.  

To understand more about the glycemic index, there are several websites and books that have charts listing the glycemic index of common foods. For the most part you need to focus on eating high quality, nutrient dense complex carbohydrates such as whole grain pasta, veggies, brown rice, old fashioned oatmeal, fruits, sweet potatoes and others, rather than simple and calorically empty high glycemic carbohydrates like bread, bagels, white rice, cookies, cakes and candy. And remember, you still need some protein with those carbs even though right now carbohydrate intake is your main concern. With that reduction in your running and the increase in the right kinds of carbohydrates, you will be able to store a greater amount of muscle glycogen than if you were running and eating normally and greatly increase your chances for a successful and fun marathon.  

3.  Make sure to drink extra water during the carbo-loading phase.  It takes 2.7 grams of water to store every gram of glycogen.  Even slight dehydration will reduce the loading response you are trying to get. So remember to drink water along with those carbohydrates.

Carbo-loading isn’t the only strategy you can use to avoid hitting the dreaded wall. The other energy giving strategy is to take on carbohydrates during the race. The best way to do this is either by drinking carbohydrate sports drinks during the race and/or using carbohydrate energy gels.

Here are some pointers to remember about taking in carbohydrates during the marathon. 

1.  You should drink 6-8oz carbohydrate sports drinks about every 20-30 minutes of a marathon. This will not only prevent dehydration, but replace the muscle glycogen and electrolytes you are depleting as you run.

2.  Gels work well too. The energy gels are thick, carbohydrate-rich products that work quickly to replace muscle glycogen. These come in packets that contain 100-125 calories of quickly digestible carbs that you slam down with 6-8 oz of water. Since you’ll need water to get them down, you should plan to take your energy gels at an aid station. If you decide to use them in the marathon, it is very important you practice taking gels during your long runs. Not only will they help you get through the long runs easier, you will become accustomed to the taste and thick consistency of the gels.  

3.   you can use a combination of drinks and gels in the race, but avoid doing both at the same time.  When you come to an aid station, use one or the other.  Using both at the same station will probably cause gastrointestinal stress.  And that is no fun. 

In order to run these long events, you have to eat smart.  Investing the time to plan ahead and take good care of your body’s needs during training and racing will pay big dividends. Finishing your event and reaching whatever goal you have set for yourself is a payoff that will last forever!     

Debbie Perry- Certified Sports Nutrition Advisor(CSNA,) Certified USA Triathlon Coach, Colgan Power Program Strength Trainer, 3 time USA Triathlon age group All American