How to Eat for Success: Myths and Tips about Carb Loading

Carb loading can help improve performance during an endurance event such as a marathon. Here are some tips and tricks to help you carb load successfully.

What is carb loading and why should you do it?

Carb loading is the consumption of glucose rich foods before a race to increase glycogen stores within your body,.

In other words, carb loading is when athletes eat a higher carb diet in preparation of an activity that will deplete energy stores within the muscles. Typically, athletes will carb load for any event longer than ninety minutes.

Such foods as pasta, rice, and whole grains are good for carb loading. The point is not to carb overload, but to fuel adequately for optimal performance on race day.

How many carbs ti eat before a race.

One question a lot of athletes have when they first start carb loading is, “How much should I eat?”. It is easy to overeat anytime, so trying to consume extra calories can make it difficult to gage when you are full. Here are some tips to prevent overeating during a carb load:

1. Eat balanced meals. Though the purpose of a carb load is to eat extra carbs, ensuring that your meals are balanced with plenty of protein and fat is crucial for success on race day. Make sure that carbs do not make up more than half of your plate at any meal.
2. Listen to your body. Don’t feel like you have to eat massive amounts of carbs if you aren’t hungry. Your body is intelligent, and it will tell you what it needs.

When should you carb load?

IN the past, some experts have suggested that you should begin carb loading up to a week before a major race. However, this opinion is rare now, as data suggest that carb loading is most effective between two to three days before a race.

Get your free three day carb loading plan here.

Best foods for carb loading

Going back to what I said earlier, getting balanced foods in the days leading up to race day is crucial if you want to have enough fuel when you get to the starting line. With that in mind, here are some of my favorite foods to eat when I am getting ready for a race.

1. Hibachi Chicken
2. Bolognese
3. Protein Pancakes

Worst foods for carb loading

Now that we have talked a little bit about which foods are ideal for optimal fueling, are there any foods you should try and avoid?

The answer is YES. Many runners and athletes find themselves feeling bloated at the end of a carb load because they were mislead into eating foods that didn’t actually help them on race day.

Here are some foods to avoid for at least three days before race day, I think some of them might be a surprise.

1. Pizza. Though there is nothing wrong with a healthy pizza (i.e. homemade), the high fat in cheese makes it a no go for a successful carb load.
2. Raw vegetables. Raw vegetables are really good for you, however, they are hard to digest; making them a better recovery food than fuel before hand.
3. Candy and sweets. Sweets are okay, but in moderation. However, too many sweets will leave you feeling bloated on race day (trust me).

Carb loading for diabetics

Carb loading for diabetics looks a little different than it does fore everybody else. Because it is harder for your body to regulate blood sugar, it is not a good idea to sit down and eat a whole bowl of pasta.

Instead, try having several smaller meals throughout the day. A meal every 2 to 3 hours can help your body store enough glucose for race day while avoiding highs and lows.

Also important is that you are eating plenty of protein and fat. Your plate should,d look something like this: