I've just started to run 2 of my five runs a week over 15 miles and a friend has said carb loading is the way to go ?
Why ? what does it help ?
what should I eat and when ?
Thanks in advance guys
I am interested in this, as running my first marathon in April, and not sure how to approach it, food wise. Is it best to eat normally, with just a few more carbs in the couple of days before? I have been told that 2 days before is the day to eat the most stuff, and to avoid any embarrassing ahem, mishaps on the day, shall we say!
Has anyone got any opinions, or shall I just eat as normal? (well, as normal as is for me!)
fat buddha wrote (see)
you load your muscles and liver with glycogen which is your main energy source when running.
Agree that a normal diet should mean that glycogen levels are alraedy topped up and therefore carb-loading is probably pointless. However, I thought that fat should be your main energy source when running, especially an an endurance race ... you need to use some of your glycogen stocks to help to burn the fat. By training your body to burn fat rather than glycogen (by lost of low intensity base training) you gain endurance and avoid glycogen depletion.
Chips? Every day? I wish!!!
nah, I try and be good most of the time, though I did have chips AND noodles last night. Extra hills for me tonight!
Cake wrote (see)
Your metabolic rate which does the hard work in that, is linked to your fitness, so that is true but loading carbs does help alot. It's why some people use gels at races avoid the wall. i.e. no fuel left in the tank and you fell like you've ran into one.
But as FB said, once your glycogen stores are full, what will more carbs achieve? They will just be stored as fat.
If you burn fat with a little glycogen ... instead of just glycogen ... then you should avoid "the wall" (glycogen depletion). You don't run out of fat but you do run out of glycogen ... and apparantly when you have no glycogen, you can't use your fat supplies.
One thing I've wondered about is whether taking a gel during a race just leads to a short term increase in blood glucose ... or whetehr there time for it to actually get re-stored as glycogen?
in this month's 220 triathlon mag about training when you are low on glycogen one week in 4. although you should'nt try to work at the intensity of a normal week, by doing this you apparently become more efficient at burning fat which helps in endurance races like marathon, Ironman etc.
Interesting - not heard of that before. Running at <70% working heart rate is supposed to improve fat-burning ability according to Parker's HMT book.
Be careful Cake, once you start down the dark path, forever will it dominate your destiny.
well yes and no -you can use your fat supplies to work with if there is no glycogen but it's not an efficient energy producing process by comparison so no way can you work at the same intensity as with glycogen as you just can't produce enough enrgy. you slow down dramatically on just fat so the gels provide you with that boost to make up the difference.
no glycogen left = "the wall" - right?
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