Carb loading is a term often thrown around in running circles, especially when it comes to preparing for a big race. But is it really necessary for all runners? And if it is, how can you do it correctly? In this article, we’ll dive deep into the truth about carb loading, clarify some common misconceptions, and help you understand when (and how) it’s beneficial for your training and race day.
The term is often associated with elite marathoners or those running ultra-long distances, but it’s useful for more runners than you might think. Let’s break it down so you can make an informed decision on whether it’s something you need to incorporate into your routine.
What is Carb Loading?
Carb loading is a strategy used by endurance athletes to increase the glycogen stores in their muscles. Glycogen, which is derived from carbohydrates, is the primary fuel source for endurance events lasting longer than about 90 minutes. By increasing your glycogen stores through carb loading, you can delay fatigue and maintain energy levels throughout longer runs or races.
Typically, carb loading involves increasing carbohydrate intake in the days leading up to a race, usually combined with reducing training intensity or tapering to allow your body to store more glycogen.
When Should You Consider Carb Loading?
Carb loading is most beneficial for events that require sustained endurance, such as:
- Marathons
- Half-marathons (depending on your fitness level and race strategy)
- Ultramarathons
- Long training runs (over 90 minutes in duration)
If your running routine consists mainly of shorter, moderate-intensity runs (such as 5Ks or 10Ks), carb loading may not provide significant benefits. Your body can replenish glycogen during the run itself, and you may not need to go to the extreme of carb loading.
Common Mistakes When Carb Loading
- Overdoing It
One of the biggest mistakes runners make is thinking that carb loading means eating as much pasta, bread, and rice as they can handle. While it's important to increase your carb intake, it’s still necessary to maintain a balanced approach. Too many carbs can leave you feeling sluggish or even bloated, so aim for around 7-12g of carbs per kilogram of body weight for the three days before the race. - Not Tapering
Carb loading is most effective when you reduce the intensity and duration of your training in the days leading up to your race. If you continue running hard right up to race day, you won’t give your body enough time to store the extra glycogen. - Ignoring Protein and Fat
While carbs are the star of carb loading, don’t forget about other nutrients like protein and fats. Your muscles still need protein to recover, and fats are important for overall health. A balanced diet that includes moderate amounts of protein and healthy fats is still crucial during your carb-loading phase.
How to Carb Load Correctly
Here’s a basic guide to help you carb load the right way:
- Start 3 Days Before Race Day
Begin increasing your carb intake about three days before your race, reducing your training intensity to allow your body to store glycogen. Aim for 70% of your total daily calories to come from carbs. - Focus on Complex Carbs
Choose whole foods like pasta, rice, quinoa, potatoes, and oats. These provide slow-digesting carbs that will gradually release energy throughout the race. Avoid relying solely on sugary snacks, which can cause spikes in blood sugar levels and lead to a crash. - Don’t Forget Fluids
Glycogen binds with water, so it’s important to stay well-hydrated during the carb-loading phase. Aim to drink plenty of water, and if you're running in warm conditions, consider adding an electrolyte drink to maintain balance.
Practical Examples of Good Carb-Loading Meals
Here are a few meal ideas to help you prepare for your race:
- Breakfast: Porridge made with oats, banana, a drizzle of honey, and a sprinkle of cinnamon
- Lunch: Whole grain pasta with a tomato-based sauce, grilled chicken or tofu, and roasted vegetables
- Snack: Whole grain crackers with nut butter or a fruit smoothie made with oats and berries
- Dinner: Brown rice stir-fry with vegetables, tofu, and a touch of soy sauce
These meals are nutrient-dense, providing a good balance of carbohydrates, protein, and healthy fats, which is important during the carb-loading phase.
Final Thoughts
Carb loading isn’t a one-size-fits-all strategy, and it’s not necessary for every runner. If you’re training for shorter races or focusing on speed, you likely don’t need to bother with it. But if you’re gearing up for a marathon or ultra, it can help ensure that you’re fully fuelled and ready to tackle the distance.
As with any nutrition strategy, listen to your body, and remember that carb loading is just one part of the larger picture of race day preparation. Keep your overall training and diet in mind, and consult with a nutritionist or sports dietitian if you want personalised advice.
Stay tuned for next week’s Tasty Tuesdays, where we’ll be sharing another great recipe to support your training and recovery.