Carbo-loading Before a Marathon: Expert Recommendations
October 10, 2023
As marathon season approaches, many runners are focusing on their nutrition strategies to ensure peak performance. One common practice is carbohydrate loading—or “carbo-loading”—which involves increasing carbohydrate intake in the days leading up to a race. This article explores what experts recommend regarding this strategy.
The Importance of Carbohydrates
Experts emphasize that carbohydrates serve as the body’s primary fuel source during endurance activities like running. In preparation for a marathon, increasing carbohydrate intake can enhance glycogen stores in muscles, providing athletes with the energy needed for peak performance.
How Much Should You Carbo-load?
Registered dietitian and sports nutritionist Sarah Johnson suggests that runners should start carbo-loading about three days before race day. “Aim for 8-12 grams of carbohydrates per kilogram of body weight,” she advises. For a 70 kg runner, this translates to between 560 and 840 grams of carbohydrates per day.
What Foods to Include?
When it comes to choosing the right carbohydrates, focus on high-quality sources. Johnson recommends opting for whole grains, fruits, pasta, bread, and starchy vegetables. “It’s essential to balance it with adequate protein and fats to support overall health,” she notes.
Expert Opinions and Discussion
To dive deeper into the topic, we gathered a panel of experts:
- Dr. Emily Carter – Sports Physician
- Michael Thompson – Elite Marathoner
- Linda Garcia – Nutritionist
Moderated by our host, the discussion highlights differing opinions on the effectiveness of carbo-loading:
Dr. Carter: “For some runners, especially those new to the sport, carbo-loading can be beneficial. However, it’s essential to test these strategies during training.”
Michael Thompson: “I personally prefer to maintain a regular diet and focus on hydration. I feel that overloading can lead to discomfort.”
Linda Garcia: “I recommend a balanced approach. Listen to your body and ensure you’re fueling it with the right nutrients before race day.”
Final Thoughts
As you prepare for your next marathon, consider your unique needs and preferences when deciding how to implement carbo-loading. Consult with a nutritionist for a personalized plan to optimize your performance come race day.