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Joining a half marathon requires weeks of preparation. Aside from going on physical training, you need to fuel your body well to have proper energy levels on the big day. One strategy that can help you is carb-loading, as it helps increase your glycogen stores, thereby boosting your chances of beating the wall. Learn when to start carb-loading before a half marathon.
Carb-loading is a nutrition strategy mainly used by athletes to prepare their bodies for an upcoming competition. As its name suggests, it refers to eating more carbs for several days. The carbohydrates you consume will be converted to glycogen, which is essential to maximize your performance during exercise.
If you’re an athlete in middle school, you’ve likely encountered this when coaches would host a pasta and pastry dinner the night before the competition. It may look like a festive feast before the big day, but it’s actually a smart way to let you store more energy for the next day.
You should start carb-loading three days before a half marathon. Starting too early can lead to unwanted weight gain and potential stomach discomfort, which may do more harm than good. Starting too late may not give your body enough time to replenish glycogen stores fully.
Your body runs on two main sources of stored fuel — fat and carbohydrates. Fat is the primary energy source for powering less intense physical activities, including jogging. A half marathon requires more energy, therefore your body will rely on carbohydrates. Unlike stored fat — which can fuel hours of slow running — your body can only store enough fuel to sustain around 90 minutes of exercise. Once your glycogen stores get depleted, fatigue will set in. Carb-loading ensures that your carbohydrate-store fuel tank will not run empty as you conquer the finish line.
The exact amount of carbohydrates will depend on your weight and how fast you aim to run. For instance, a marathoner intending to complete a half marathon in four hours will need less fuel than a runner who wants to finish around three hours, which is relatively shorter than the average time — around three and a half hours.
When starting carb-loading before a half marathon, at least 85% to 90% of your calories should come from carbs. Eat about 9 grams of carbs for every kilo of your body weight. You can also use a carb calculator to check your daily carb needs.
However, it’s important to remember that these recommendations only serve as a starting point. Everyone is different, and to dial in your carbohydrate needs, you must consider your coach’s recommendations, goals, dietary restrictions and how you respond to food.
These carb-loading meals before the half marathon will help you achieve your fitness goals. Use this meal plan as a guide and adjust to meet your daily carbohydrate needs.
Start your carb-loading efforts three days before your half marathon. Begin by adding more pasta and low-glycemic index foods, such as avocado, bananas, buckwheat pancakes and cereals. You may also use this period to practice your pre-race meal to see if your digestive system will react negatively.
Transition to a low-fiber, high-carb diet by reducing protein, vegetables and complex carbohydrate intake. Here’s a sample meal plan:
In the two days before your half marathon, increase your carbohydrate intake. However, remember not to overwhelm yourself. Try consuming 10 grams of carbs per kilo of body weight. Have larger meals during breakfast and lighter snacks in the evening. There’s a chance you’ll be bloated, and it’s not fun to sleep on a stomach full of carbs.
If bloating is an issue, try consuming carbohydrates in liquid form. Good examples are fruit juices, sports drinks or energy beverages. Be sure to hydrate properly, as your body converts carbs into glycogen.
Carb-loading the day before a half marathon means winding down on your carb intake. Many people make the mistake of eating heavy meals the night before the half marathon and waking up feeling groggy on the big day. Here’s a simple meal plan you can follow:
Avoid overeating in the evening. Your dinner and evening snack should be light but loaded with carbs.
Eat around two to four hours before the race starts to give your body ample time to digest your food. Top up your glycogen stores with bread with peanut butter, banana and honey or a bowl of rolled oats with fruits and peanut butter. These options provide ample energy without making you bloated.
Veer away from the following habits while carbon-loading before a half marathon.
Michael Scott showed precisely everything you’re not supposed to do before a half marathon. Sure, fettuccine Alfredo provides carbs, but its creamy sauce caused him to hit the dreaded wall because it’s full of fat. Keep an eye on high-fat foods, such as cheese, butter and oil.
Limit or remove these foods from your diet while carb-loading:
Your carb-loading period is not ideal for visiting new restaurants or trying out that new food stall near your home. Stick to familiar foods to avoid unexpected gastrointestinal issues.
Carb-loading can help your body perform well and achieve your race time goal. It only takes approximately three days, so commit to it to nail your first or next half-marathon race.
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