What to eat during race week- 10 tips for effective carb loading

2 mins to read

Find out how to get the most out of your nutrition in the lead up to race day with Kira Sutherland

Energy & exerciseFitness and running

By Kira Sutherland:The focus on nutrition in the week leading up to a marathon or half-marathon is of great importance so as to arrive on the start line with optimal hydration and carbohydrate (glycogen) stores.

Carbohydrate (CHO) intake should be slowly increased during the week leading up to race day.

You want to get your body ready for your long race and it is important to get your stored carbohydrates (glycogen) levels up.

10 tips to carb loading

The old style of carbohydrate loading is not used any longer and a more simple approach can be applied.
Take your carbohydrate intake to 50% of your daily calories for days 7,6 and 5 before the race. For days 3,2 and 1 pre-race take your carbohydrates up to 70% of total daily intake.
When you increase carbohydrates in the diet you automatically need to decrease your protein and fat so as not to be over eating.
Many people prefer to decrease fibre intake at this time as well to limit the chances of gastrointestinal upset during the race. Thus you eat more white rice and pasta than whole grains etc, just for the last day or two. This change in your eating will increase your bodies stores of glycogen which will give you added fuel to use on race day.
CHO loading is not about over eating it is about increasing CHO for optimum liver and muscle glycogen stores for race day.
Great forms of CHO at this time include: high GI breads and cereals, rice, pasta, flavoured milk, fruit and fruit juices, sports drinks, smoothies, honey, jam, meal replacement drinks and sports bars.
Perfect healthy eating is not the main goal at this time and can be focused on after the race. Learn to read labels and obtain a CHO and calorie counting book if you are unsure.
For every gram of glycogen the body will hold 2.5 to 3 grams of water and thus an athlete can experience weight gain of up to 2 kilos when well CHO loaded. Your body will use this extra water during the race too!
CHO loading has been shown to enhance endurance and postpone fatigue in endurance exercise at a steady state. However, it does not help increase ones speed.
This is not the time to be dieting or calorie restricting as it will leave you short of fuel for race day.

Kira Sutherland BHSc, Grad Dip (Sports Nut, IOC), Adv Dip Nat, Adv Dip Nut. is a Nutritionist & Naturopath that specialises in Sports Nutrition. With over 20 years of clinical experience Kira is passionate about working with athletes of all levels.

She is the previous Head of Nutrition Department at Nature Care College in Sydney and has lectured in Natural Medicine for well over 15 years both within Australia and overseas.

As a health educator, Kira has worked / consulted with an array of clients including: private colleges, health conferences, corporates, sports teams, individual athletes and the media.

In her spare time Kira is undertaking her Masters of Sports Nutrition, competes in Ironman triathlon and practices what she preaches.