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Originally posted by NIKOS T.

Here's how you should eat in the three days before a race to maximize your energy stores.
By Pamela Nisevich Bede, M.S., R.D.
Published
April 9, 2013



“It’s the most wonderful time of the year….” Surrounded by signs of spring marathon season, this lyric runs through my head. And with marathon season comes another favorite activity: carbo-loading!

As a runner, you know that carbohydrates are a key fuel source for exercise, especially during prolonged continuous or high-intensity exercise. Your body stores carbohydrates as glycogen in the muscles and liver and storage capacity is limited. Thankfully, by increasing the amount of carbs in your diet in the days leading up to the race, you can effectively increase the amount of glycogen stored in your muscles. This glycogen (and the carbs you consume during the race) fuels you over 26.2 miles. Because the muscle can only hold limited amounts of glycogen, it’s important to load up and essentially “top off the tank” before you arrive at the starting line.

Seasoned runner or not, you’ve likely heard of this act known as carbo-loading. You can effectively carbo-load by increasing your carbohydrate intake (while decreasing your training load) in the days leading up to a race. While research has recently debated the best way to carbo-load, most runners find that by increasing their intake of carbohydrate-rich foods such as cereals, pasta, rice, potatoes, and lower-fiber fruits in the three days before a race, they arrive at the starting line with glycogen stores primed.

This extended period of “fueling up” won’t improve your pace per se but will postpone fatigue, enable you to maintain a high-intensity for a longer period of time (i.e. help you avoid hitting the infamous “wall”), and may even result in a faster finish. Research suggests that the amount of carbohydrates needed to prime your muscle glycogen stores is 4.5 to 5.5 grams of carbohydrate per pound of body weight. For a 125-pound runner, that’s about 560 grams of carbs per day, which means that 2,240 calories in the day’s diet need to come from carbohydrates. To reach this amount, snack on high-carb offerings throughout the day and limit intake of protein and fat in order to keep calorie levels and fullness indicators in check. In other words, in the days preceding race day, your plate will be stacked high with bagels and jam and pasta and tomato sauce, while being limited in servings of steak and eggs.

For a sample meal plan on what to eat in the days leading up to any race that lasts 90 minutes or more, check out the plan below, which was developed with a 120-pound runner in mind. Larger runners can simply add in some carb-rich items to this plan or consume larger portions of pasta, rice, and cereal. Smaller runners can skip part of a snack as needed.

Marathon Carbo-Loading Plan
Plan contains approximately 550 grams carb, 63 grams protein, 21 grams fat

Breakfast:
1 cup oatmeal topped with ¼ cup dried fruit and 2 Tbsp honey
Coffee with ¼ cup skim milk

Lunch:
Stir fry: 1 cup rice, 1 cup steamed vegetables, 2 Tbsp sweet and sour sauce
1 cup orange sherbet
Tea with 2 Tbsp honey

Dinner:
2 cups cooked pasta topped with ½ cup marinara sauce, and 1 Tbsp parm cheese
1 dinner roll

Snack #1:
2 oz pretzels
1 large banana
16oz sports drink

Snack #2:
6 oz vanilla low-fat yogurt topped with ¼ cup low fat granola and 4 chopped figs

http://www.runnersworld.com/nutrition-runners/how-carbo-load-long-races?cm_mmc=Facebook-_-RunnersWorld-_-Content-Nutrition-_-CarboLoadLongRaces


"Αν νομίζεις ότι τα έχεις όλα υπό έλεγχο, τότε δεν τρέχεις αρκετά γρήγορα"

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Originally posted by anna_ves

Τα ξηρά δαμάσκηνα μόνο με φειδώ, γιατί αλλιώς δεν προβλέπεται να βγαίνει ο αγώνας

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"ΕΞΙΣ ΔΕΥΤΕΡΑ ΦΥΣΙΣ" - ΑΡΙΣΤΟΤΕΛΗΣ

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Originally posted by gargadua

Δεν ξέρω τι λέτε αλλά πείνασα.............
Μάλλον τρώω λίγο παραπάνω

The more you hurry to succeed, the longer it will take to succeed.

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Originally posted by jpsih

κανετε carboloading και πριν απο τα LR σας? (προφανως δεν εννοω 5-6 μερες πριν αλλα 1-2 μερες πριν το 20αρι 30αρι ή οτι αλλο κανετε)


To hear nothing but breath. To feel nothing but heartbeat.

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