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When you have to face an endurance event like a marathon, experts recommend to practice carb loading. It is the process of consuming more carbohydrates in the days leading up to an event. The goal is to ensure maximum glycogen stores in your muscles so that you will have enough energy to sustain a long, strenuous activity.
There are different ways to carb load. Some people choose to do it by increasing carbohydrate intake in their regular diet. Others may do it by eating a higher-carbohydrate diet for several days before the event and then taper off to a lower-carbohydrate diet a few days before the event.
There is no one-size-fits-all approach to carbohydrate loading. It depends on your individual eating habits, preferences, and the type of event you are training for.
Whatever approach fits you, you should know what are the best foods to eat when carb loading.
If you're an endurance athlete, then you know that carb loading is important for runners. According to research on "Fundamentals of glycogen metabolism for coaches and athletes", athletes can store more muscle glycogen if fed a carbohydrate-rich diet. Another study about Effectiveness of carbohydrate feeding in delaying fatigue during prolonged exercisefound that increased glycogen content can postpone fatigue for 15 to 30 minutes during endurance events.
So why is carb loading so important for runners? Your muscles use glycogen for energy when you exercise. If you don't have enough glycogen stored in your muscles, you'll start to feel tired and weak. And if you don't have any glycogen stored at all, you might even experience muscle cramps and fatigue.
That's why it's important to carb load before a race. Eating carbs will help increase your glycogen stores, which will help keep you feeling energetic throughout the race.
Of course, you don't want to overdo it with the carbs. According to this clinical review about Carbohydrate intake and obesity excess carb load can lead to excess body weight, and it might also cause gastrointestinal problems like bloating, fatigue, and poor digestion, as stated in this PubMed Journal on Diarrhea-Predominant Irritable Bowel Syndrome.
Therefore, the recommended carb intake before the race day is 9-11 grams of carbs per kilogram of body weight. If you're moderately active, aim for a moderate carb diet of about 7-9 grams of carbs per kilogram of body weight. Sedentary people should not opt for a high carb diet.
There are many different kinds of carbs you can eat when carb loading. Some people prefer to eat simple carbs like candy and cookies, while others prefer complex carbs like rice and potatoes.
Complex carbohydrates are generally the better choice because they are slowly metabolized, providing you with a steady stream of energy. Simple carbs, on the other hand, are easily metabolized and can give you a quick burst of energy followed by a crash.
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Pasta is one of the most popular carb-loading foods because it's easy to make and it tastes great. Plus, it's a fiber rich complex carb, which means it'll give you a slow and steady stream of energy, according to this MedlinePlus article about Carbohydrates. You can eat pasta with just about anything, so it's a versatile food to have on hand when you're carb-loading.
There are varieties of pasta you can choose from, so you're sure to find one that you like. Some popular options include spaghetti, macaroni, and fettuccine. One delicious and simple recipe I am fond of is Pasta with nut butter.
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Potatoes are another complex carb that's great for carb loading. They're filling, and they have a high glycemic index, which means they'll help replenish your glycogen stores quickly, according to this MedlinePlus article about Glycemic index and diabetes. According to US Department of Agriculture Food Data Central, a 100g of Potato contains 15.7 grams of carbs.
There are various ways to cook potatoes, so you can easily find a recipe that you like. Some popular options include baked potatoes, mashed potatoes, and roasted potatoes.
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Rice is a versatile carb that can be eaten with almost any meal. Because rice belongs to whole grains, it has a high glycemic index, as per this MedlinePlus article about Glycemic index and diabetes. So, it is ideal for quickly replenishing glycogen stores. For example, cooked white rice has a GI score of 70+. But, you should know that parboiled (converted) rice has a low GI score of 55-.
There are various types of rice to choose from, so you're sure to find one that you like. Some popular options include white rice, brown rice, and Basmati rice.
Check out these Highest Rated Chinese Rice Products for more rice options.
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Bread is a great complex carb for carb loading. It's easy to find, it's inexpensive, and as stated in this MedlinePlus article about Glycemic index and diabetes, it has a high glycemic index, which means it'll help replenish your glycogen stores quickly.
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Beans are an excellent complex carb for carb loading. Beans are high in fiber and protein, and they have a low glycemic index, which means they'll give you a slow and steady stream of energy.
However, as suggested in this this study on Diet in irritable bowel syndrome: What to recommend, not what to forbid to patients!, you should not consume beans if you are prone to gastrointestinal issues like bloating, gas, or diarrhea.
There are many different types of beans to choose from, so you're sure to find one that you like. Some popular options include black beans, kidney beans, and pinto beans.
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Sweet potatoes are a great complex carb for carb loading. They're high in fiber, vitamins, antioxidants and minerals, according to Food Data Central Data, which are essential for endurance athletes as stated in the PubMed journal essential nutrients for endurance athletes. For runners seeking a more natural option than energy gels, they can consider these as a mid-run snack.
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Fruits are an excellent source of simple carbs, as stated in this MedlinePlus article about Simple Carbohydrates. They're easy to eat on the go, and they can give you a quick burst of energy when you need it. However, this NIH study on Is Fructose Malabsorption a Cause of Irritable Bowel Syndrome? suggests that you should not consume too many fruits because they're high in sugar and can cause gastrointestinal problems like bloating, gas, and diarrhea.
There are many different types of fruits to choose from, so you're sure to find one that you like. Some popular options include bananas, apples, oranges, pomegranates, and grapes.
Check out these Best Freeze Dried Strawberries and Dehydrated Strawberries for a quick high-carb snack.
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Energy bars are a great complex carb for carb loading. They're easy to grab and go, and they can give you the energy you need to power through your workout, as stated in this clinical trial of Effects Of Ingesting An Energy Bar On Performance And Recovery. However, be cautious when selecting an energy bar because some of them are high in sugar and calories.
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According to study about Energy Drinks and Sports Performance, Cardiovascular Risk, and Genetic Associations; Future Prospects, Sports drink is a great way to restock electrolytes and carb load. Most sports drinks contain simple carbs, which can give you a quick burst of energy. However, be cautious of sports drinks that are high in sugar and calories.
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Fruit juices and smoothies are excellent sources of simple carbohydrates. They're easy to make, and they can give you the energy you need to power through your workout. However, when selecting a fruit juice or smoothie, you should be cautious because some of them can be high in sugar and calories.
Some popular choices of fruit juice and smoothies include orange juice, grapefruit juice, pineapple juice, chocolate milk, and banana smoothies.
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Oatmeal is a great complex carb for carb loading. It's high in fiber and protein, and as stated in Glycemic index and diabetes, it has a low glycemic index, which means it'll give you a slow and steady stream of energy.
You can prepare oatmeal in many different ways, so you're sure to find one that you like. Some popular options include plain oatmeal, oatmeal with fruit, and oatmeal with nuts and seeds.
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Last but not least, water is an essential part of carb loading. When you're exercising, your body will lose water through sweat. So it's important to drink plenty of water to stay hydrated and prevent dehydration.
Dehydration can lead to cramps, fatigue, and even heatstroke, according to the Johns Hopkins Medicine article Dehydration and Heat Stroke. So make sure you drink plenty of water during your carb loading period.
The best food for carb loading is typically a high-carb, low-fat food. Some examples of good foods to eat during carb loading include pasta, rice, bread, cereal, and fruit. You should avoid high-fiber, fatty, sugary, and alcohol during carb loading. Stick to familiar foods to avoid unnecessary allergic reactions or gastrointestinal problems. And finally, make sure you're getting enough fluids to stay hydrated. Thanks for reading!
FAQ
When carbo loading, you should avoid fatty foods and sugary foods. These foods will slow down the absorption of carbohydrates, and you want the carbohydrates to be quickly absorbed into your system so that you can fuel your workouts. Additionally, alcohol should be avoided as it can interfere with carbohydrate absorption and impair athletic performance. Lastly, it is best to avoid new or unfamiliar foods as they may not agree with your digestive system and could cause problems during this important time period.
Start carb loading 3-4 days before your event. Increase your carb intake gradually to give your body time to adjust. Eat smaller meals more often to prevent gastrointestinal problems.
Yes, pasta is good food for carb loading. It's a high-carb, low-fat food that will help you load up on carbs without putting on too much fat. However, adding fatty sauces or toppings to your pasta can make it less healthy.
