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Hi,
Remember Carb Loading? It's Back, but Better
Remember the night before your big race and downing all that pasta to "carb load"?
Well, pre-loading carbs is back in a big way, but in a much smarter way than all that pasta.
You know those high-carb drinks you use during your workout? Well, turns out you may want to start those up to 2 days before a big workout or race.
For example, the trend right now is a lot of athletes using Maurten 320 in a bottle two days before, then again the night before a big event. This extra 80g of carbs per bottle really helps top off your glycogen storage so you're full.
Without getting too sciencey, let me give you a visual of what's going on:
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Your glycogen is stored in your muscles (and a bit in your liver)
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When you consume carbs, it fills up your glycogen fuel tank
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This is the same fuel tank that when empty, causes you to bonk
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You want to start with it full, not 80% full. That's what preloading is for
When you're training at low intensity, you might be using 40% fat energy and 60% glycogen to keep you going. But as soon as you start going hard, you'll switch to almost 100% glycogen, and that gas tank will only last you 60 to 90 minutes for most athletes when it's full.
Let's get back to that pasta dinner. I'm all for a pasta dinner, but don't use it to stuff yourself. You'll just become sleepy and create other digestion issues the night before a big day. Instead, use some of the more easily digestible carb drinks.
They're easier to set as a routine and will be much more precise on your actual carb intake. These days the pros are starting this not just the night before, but two days before big training workouts and races.
Do this:
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Sip on 80 to 100g of carbs two days before your big event
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Repeat again the night before
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Have a normal size meal the night before
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Stick with slow-digesting oatmeal in the morning
Warning: I've seen some disaster situations with athletes doing the high carb drinks right before big events. Not only is your stomach already a bit woozy with nerves, you throw a bunch of high carb drink on top and, well, it might come back up. That's why I prefer the 2 days and 1 day before strategy.
Your drinks of choice?
Try this before your next big workout that is over 90 minutes.
- Matt
Founder
The Feed.
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