Ask anyone and they will tell you to eat pasta before a long race. “Eat as much spaghetti as you can!” Is this really true? How many carbs should you really eat the night before? What about the week prior?
These questions are common among endurance athletes and require some explanation.
If you want to compete at your highest levels you MUST carbo-load prior to endurance events.
Carbo-loading has changed drastically since the first experiments in the 1960’s. The first carbo-loading protocol was developed by a Swedish physiologist Gunvar Ahlborg after he discovered a positive relationship between the amount of glycogen (carbs stored in the muscles and liver) in the body and endurance performance. Ahlborg discovered that the muscles and liver are able to store above-normal amounts of glycogen when high levels of carbohydrate consumption are preceded by severe glycogen depletion.
Depleting the glycogen levels can be done in two ways: reduction of carbs in our diets or engaging in exercise.
Old Timey Carbo-Loading
The results of the first Ahlborg experiments worked and a seven day program for carbohydrate loading was created.
The Ahlborg Carbo-Loading Method
- Perform an exhaustive workout one week before a long race (90 minutes-plus).
- Consume a very low-carb diet (10%) for the next 3-4 days while training lightly.
- Consume a very high-carb diet (90%) the next 3-4 days while continuing to train lightly.
There are some serious drawbacks to this program and it is not recommended for most individuals. Draining glycogen stores prior to a big race can be challenging and exhaustive workouts prior to a big race are not optimal. Low-carb diets of 10% for 3 to 4 days can lead to mental strain, lethargy, and irritability. This type of carbo-loading is not recommended.
Realistic Carbo-Loading for Real People
Check it out! You can get similar results without starving yourself and eating 10% carbs for 4 days straight. The solution is called the no-depletion method of carb-loading. This is very similar to the old “eat spaghetti before the big race mindset.” It works – here’s how it’s done.
The No-Depletion Carbo-Loading Method
- Perform a long workout (but not an exhaustive workout) one week before race day.
- Eat normally (55-60% carbohydrate) until three days before a longer race.
- Eat a high-carb diet (70%) the final three days before racing while training very lightly.
The no-depletion method will provide the same benefits as the depletion method. It can be done without the extreme diet and exercise leading up to race day. According to Jenny Hadfield, author of Marathoning for Mortals, It is important to remember that nutrition plays a key role in performance, but is not the only piece of the puzzle to consider. If you are a mere mortal and lead a busy life, carbo-loading three to four days at 70% without depletion makes the most sense. It’s an easy, convenient way to boost carbohydrate storage for race day. We need to make sure we are constantly fueling our bodies with whole and healthy foods. Carbo-loading will not cure weeks of sloppy eating habits.
Recommended Reading:
The Evolving Art of Carbohydrate Loading by Matt Fitzgerald
Carbo-loading does it work? by Jenny Hadfield
I feel like the busiest guy on earth. I have full-time work, graduate school, Wife, baby on the way, and triathlon training – too many things, and not enough time. Do you ever feel like you don’t have time to exercise in the midst of your daily whirlwind called life? I’ve got news for you! That feeling isn’t reality! It’s just an excuse!
The root causes of your “don’t-have-enough-time” problems are priorities and focus. So how do we fix this?
First, we need to look in the mirror and tell ourselves we need to change – Today! Here’s an article I wrote about Visualizing your Goals.
Then, we need to change the way we do things – Our Priorities!
Finally, we need to make our changes efficient – Our Focus!
You’re probably wondering how we make these changes. Right?
We need to plan our day and find time to exercise. It’s best to schedule it the same time every day, but it’s not absolutely necessary. The key is to make it a Priority! The best time is first thing in the morning. Workout before the family gets up. Early morning workouts can be extremely uplifting. It’s your personal time – It’s your Priority!
Lacking focus is the other problem. There are too many distractions in our lives. These distractions make our day inefficient and cause us to lose precious time. The time we lose could be used to achieve our fitness goals. Here are some serial time-suckers: television, texting, email, and online social networking.
Honestly, would your priorities for the day look like this?
- Wake Up
- Breakfast
- Emails
- Work
- Dinner
- Texting
- Television
- Bed
You get the idea. This isn’t how we want to live. We just need to change our priorities and maintain focus. We can accomplish a lot, but we need to have some self discipline. Achieving fitness goals will give you energy, motivation, and self respect. Are you ready to change your Priorities today?
