Hello Runner,
Welcome back to your weekly moment of endurance nutrition!
Happy Weekend!
How are you? I hope you’re doing very well!
I'm still on vacation in Galicia with my family!
This time I'm resting well, and I've cut down on my training.
As I don't have access to wifi all the time, I've also cut back on my studies. It's been a forced and necessary break.
I'm enjoying the local cuisine and sleeping a lot.
Tomorrow, the Vigo half-marathon takes place, and I'm planning to watch and cheer the runners on from the sidelines!
Finally, today I'm going to talk about something I've been meaning to tell you about. The subject is carb-loading.
Carb-loading is a tactic that you can follow for a week, 3 days, 2 days, or 1 day before a long-duration competition - longer than 2 hours - (e.g., half-marathon, marathon, triathlon).
→ This tactic is used by many athletes to ensure that muscle glycogen stores are full before a race. This will prevent the famous “hitting the wall” = a rapid and dramatic drop-off in performance due to muscle glycogen levels becoming critically depleted. Therefore, your pace slows, and your muscles may start cramping and feeling fatigued.
Through carb loading, runners store excess carbohydrates in the liver, making it easier for their bodies to release them during races and long-distance runs.
TIPS
How to Carb-Load?
There are a few ways of carb-loading. It depends on whether you're doing it for a week, 4 days, 3 days, 2 days, or 1 day before a competition.
→ But basically, it's about increasing the amount of carbohydrates in each meal and snack.
An example: Instead of one piece of toast, have two. Instead of half of a baked potato, eat the whole potato.
Avoid sweets and ultra-processed foods in general during the week you are carb-loading to avoid the risk of pre-race inflammation.
Eating more carbs than you normally would, but still keeping a balanced plate, is the idea.
Carbohydrates to eat the week of the competition during carb-loading
Rice
Legumes
Whole grains
Starchy vegetables: potatoes, sweet potatoes, corn, peas, beans, lentils, squash, and cassava.
Carbohydrates to eat the DAY before the competition during carb-loading
The day before the race, stick to only simple carbohydrates because they are easy and quick to break down and use as energy:
Potatoes
Pasta
Couscous
Rice
Oats
Pancakes
Bagels
White bread
Banana
There is no single best way to carb-load. There are different ways, and the best one is the one you can do and maintain until race day without any problems.
The most common approach is to carb-load for 2 to 1 days for marathons and 1 day for half marathons.
Remember that meals rich in carbohydrates, without proper practice and nutritional training on the gut, can cause GI issues.
→ I recommend practicing a carb-loading strategy before a couple of long runs before race day.
It helps see how your body responds to the higher-carb intake and gives you a chance to tweak things if needed—so there are no surprises when it counts.
Track of the week 🎧️
This week's Track of the Week is one of my favorite electronic music songs! I've always been a fan of Swedish House Mafia.
This track is perfect for any pace. Whether you're running or cycling, press play and be happy!
I've chosen the track Heaven Takes You Home (Feat. Connie Constance) by Swedish House Mafia, Connie Constance.
Any questions or something you would like to share, drop me an email
Wishing you a great weekend and week ahead!
Here’s to health and good runs⚡️
Ana Paula Alonso