Should I carb load? If so, any tips?

thisPGHlife

Hey all!! More likely than not, on December 8th I will be testing for yellow belt in krav maga. The test starts at 1pm and will be 4-5 hours of fighting with no real breaks except for grabbing a quick drink. This test will be about skill, but it's more about aggression so it will be 4-5 hours of fairly intense fighting.

My question is, does anyone have thoughts on carb loading the day before? Had anyone done anything like this and had success with eating? I'm assuming there will be at least some parallels with marathon running but I'm not sure since I've never run a marathon. I can't really eat during the test but I'll probably have a stinger or two or something similar for quick energy as well as water and g2. Any thoughts and advice are appreciated!

specialgodd

Wow, that sounds intense. Good for you! I have run marathons and worked with personal trainer. He had me increase my carbs and water intake five days out from the run, because you can"t fill your muscles with one carb load the day before. The glycogen needs time to accumulate in your muscles.

Usually 5 days before a major run, I was doing 3-4 easy miles a couple of days, nothing intense, so the glycogen was able to build up in my muscles. You would need to judge how intense your pretest training is and go from there. I would agree about having a stinger and plenty of water during the test. You don't want anything really heavy on your stomach, but what you described, you are going to need to replenish your energy stores.

Good luck!

thisPGHlife

@specialgodd thank you! I'm looking forward to it but I'm also nervous. Thank you for the response. That all makes a lot of sense. I also feel a little silly because it's just occurring to me right now that I should probably also eat at maintenance for at least those few days before. I am already planning on having at least a gallon of water and some g2 so hopefully dehydration won't be an issue. Your right about the energy which is why I'm looking at the stinger or Gatorades energy cubes. Have you used anything like that before? Do you find you have a preference? I've had stinger but not energy cubes it hell before. I've heard the texture can be an issue.

Cbean08

You shouldn't need to carb load if you are generally well fed. If you've been in a deficit, then it would be a good idea to eat at maintenance for about a week before the test.

Eat a good dinner the night before and a well balanced and full breakfast the morning of, giving yourself enough time to digest. Of course bring water! Try to bring something with some additional caffeine in it too like a small Red Bull or a can of soda. A couple of small snacks that mix a carb with a fat should keep you going - chocolate covered almonds, a packet of pb and a banana, gummy bears and peanuts, etc.

Good luck!

AnnPT77

Don't introduce a new food that you haven't tried during earlier heavy exercise, just on the day of the test. Testing day is a bad time to find out that a particular food causes any kind of digestive distress. Try it out beforehand, on a fairly vigorous training day, or stick to tried and true.

I don't do Krav Maga (used to do a type of Kung Fu), but would definitely not eat a new food on a race day (I row, these days) - at least not before the race. I think this is good advice for any intense competitive activity.

Go get 'em!

thisPGHlife

AnnPT77 wrote: »

Don't introduce a new food that you haven't tried during earlier heavy exercise, just on the day of the test. Testing day is a bad time to find out that a particular food causes any kind of digestive distress. Try it out beforehand, on a fairly vigorous training day, or stick to tried and true.

I don't do Krav Maga (used to do a type of Kung Fu), but would definitely not eat a new food on a race day (I row, these days) - at least not before the race. I think this is good advice for any intense competitive activity.

Go get 'em!

Yeah, I don't plan on any new things. I'm every waiting until after testing day too even consider new gloves. I was hoping to see if someone looked another energy supplement so I could try it this weekend on my heavy day to see how I do. I'll probably stick to what I've been using though. Thanks for the advice and reminders!

@Cbean08 thanks for the advice!! I'm probably going to shy away from anything too heavy in fat during the test, only because fatty foods tend to make me feel not so great when I eat then too close to exercising. Good call on small snacks like jerky or a banana though. Also, good call on the caffeine!

Duck_Puddle

I have never done martial arts, but I have trained for and run a marathon (and half’s and other long distances but less than Marathon). So take this with a grain of salt or whatever makes sense.

I use honey stinger chews and Tailwind for long run fuel. Those are products I can consume and digest while constantly in motion. I don’t do well with Gatorade or the gel products (like Gu) as its just too much for my gut at one time while I’m in motion. Many people do well with those so YMMV. While I would avoid fiber or fats prior to an event, I guess that’s an individual thing. Definitely try it out before the test.

I tend to go a bit carb heavy (for me) for breakfast on long run/race days (oatmeal, banana, bagel, honey stinger waffles - whatever is easiest for me at the time).

Honey stinger chews have a couple of flavors that are caffeinated. I also use RunGum (which is caffeinated and has other electrolytes and stuff, but you don’t really chew it like gum-just chew it for a few seconds then spit it out).

Don’t do anything at the test you haven’t tried before (which I know you’re saying you’re not going to but I’m reiterating how important that is).

I would think what you’re already using is fine (sounds like you’re using stinger chews, Gatorade and water?). Maybe swap to a caffeinated flavor? But safe tummy trumps any possible energy gain (IMO).

Good luck!

thisPGHlife

Just wanted to pop in and thank y'all for your help. Today was the day and I passed! I'm a yellow belt! The one thing I wish I had had was a banana or two. Luckily someone had extras.

AnnPT77

Congratulations: Nice work! And thanks for coming back to let us know how things turned out.

AnnPT77

Congratulations: Nice work! And thanks for coming back to let us know how things turned out.