The Low-down on Carb Loading

Carb loading is an important part of preparing for any serious running event (such as a half marathon) lasting 90 minutes or longer and can significantly improve performance.  However, eating as much bread, pasta and potatoes as you can is not good enough.  It is important to eat carbohydrates that provide the long-lasting, slow-releasing energy you need to get through the race, and ideally you should be eating carbs which will deliver optimum nutritional value as well as energy. 

Some tips on planning your training and pre-race diet:

·         Carb load every day whilst training, not just before a big event. Aim for around 60% of your daily calorie intake to come from carbohydrates.  

·         Reduce your training 2 weeks before the event but continue to eat the same – this can double your glycogen stores and so you will last longer before hitting the wall.

·         Ensure you do eat protein (0.6-0.9 grams per lb of body weight is recommended for a sports diet) as well as carbohydrates. Sources of good quality protein include chicken, fish, turkey, quinoa, nuts & seeds, lean beef and pulses.

·         Do not fat load – only 20-25% of your daily calorie intake should come from fat when on a sports diet. Replace fats with carbs where possible – i.e. have fruit jam instead of butter on your toast.

·         Have wholegrain, wholewheat, wholemeal – fibre rich wholesome foods will release energy more slowly than refined foods and are more dense in nutrients. 

·         Plan ahead: make sure that you know what you are going to have for breakfast, lunch, dinner, supper and to drink the day before a race.

·         Hydrate – drink extra water the night before a race, and avoid dehydrating fluids like alcohol, tea and coffee, or at least limit them.

·         Always eat breakfast!

·         Use common sense – choose healthy carbs to load on. Try porridge with stewed apples, pumpkin seeds and sunflower seeds for breakfast, potassium rich baked potato with baked beans or tuna for lunch, wholemeal pasta with vegetables and chicken for dinner, and snack on oatcakes with cottage cheese or low-fat cream cheese, watermelon and low fat yoghurt.