St Kilda Triathlon CLUB Coach on CARB LOADING FOR AN ENDURANCE RACE

Are you gearing up for a marathon, triathlon, or any other endurance race? If so, you've probably heard about the importance of carbohydrate loading. This nutritional strategy involves increasing your carbohydrate intake in the days leading up to the race to maximize glycogen stores in your muscles and liver, providing a readily available energy source for the big day. Done right, carbohydrate loading can give you that extra edge and help you perform at your best. Here's how to do it effectively.

Understanding Carbohydrate Loading

Before delving into the specifics, it's essential to understand the science behind carbohydrate loading. Carbohydrates are the body's preferred source of energy during endurance exercise. When you consume carbohydrates, they are broken down into glucose and stored in your muscles and liver as glycogen. During prolonged exercise, your body taps into these glycogen stores to fuel your muscles.

Carbohydrate loading involves increasing your carbohydrate intake to super-saturate these glycogen stores beyond their usual levels. By doing so, you delay the onset of fatigue and optimise your endurance performance. However, it's crucial to pair this with proper hydration and electrolyte balance for optimal results.

How to Carbohydrate Load

Carbohydrate loading typically begins 2-3 days before the race. During this time, you'll want to focus on consuming carbohydrate-rich foods while maintaining a balanced diet. Aim to get about 10-12 grams of carbohydrates per kilogram of body weight per day. For example, if you weigh 70 kilograms, you should aim for 490-840 grams of carbohydrates each day leading up to the race.

Balancing Macronutrients

While carbohydrates are the primary focus during carbohydrate loading, it's essential not to neglect other macronutrients. Your diet should still include adequate amounts of protein and healthy fats to support overall health and muscle repair. However, the majority of your calories should come from carbohydrates.

Aim for a macronutrient ratio of around 60-70% carbohydrates, 15-20% protein, and 15-20% fat during the loading phase. This ratio ensures that you're getting enough carbohydrates to fuel your performance while still providing the necessary protein for muscle repair and fat for sustained energy.

Sample Carbohydrate Loading Plan

Here's a sample carbohydrate loading plan for the days leading up to your race:

• Day 1: Focus on consuming complex carbohydrates such as whole grains, fruits, and vegetables. Include sources of lean protein and healthy fats with each meal.

• Day 2: Increase your carbohydrate intake by incorporating foods like pasta, rice, potatos, and bread into your meals. Again, pair these with lean protein sources and healthy fats.

• Day 3: Continue to prioritise carbohydrate-rich foods, but be mindful of portion sizes to avoid feeling overly full or bloated. Hydration is also crucial during this time, so be sure to drink plenty of water.

Final Thoughts

Carbohydrate loading can be a game-changer for endurance athletes preparing for a big race. By strategically increasing your carbohydrate intake in the days leading up to the event, you can optimise your glycogen stores and improve your performance on race day. Remember to maintain a balanced diet, stay hydrated, and listen to your body throughout the process. With proper nutrition and preparation, you'll be ready to conquer your endurance race with confidence.