Marathon Carb Loading

derekj222

I read this article about marathon mistakes: http://beta.active.com/running/Articles/10-Mistakes-to-Avoid-at-Your-Next-Marathon.htm?cmp=291&memberid=149050306&lyrisid=42272417&email=derekj222@gmail.com

It suggest carb loading 72 hours before a marathon, so essentially 3 days out before the race. I have the Erie Marathon this Sunday and May was my first marathon. I did focus the day before on carbs, but that was it. This article suggest we eat 4g of carbs per body weights those 3 days before to build up glycogen. I weigh 178 x 4 = 712g carbs a day...which is A LOT!

Typically I eat about 300 a day right now at 50% of my macros...Does this seem like too much? I'm definitely going to eat a ton Friday and Saturday.

dgoradia

300 doesn't seem like a lot for carb loading before a marathon. A couple marathon runner I know eat 600+ carbs 2-3 days prior to an event. 80-90% of their kcals come from carbs on these days.

Check out: http://benjaminirapoport.com/?page_id=7
Look for publication no. 3: http://benjaminirapoport.com/Papers/Rapoport-MetabolicLimitsMarathon-PLoSCB-Oct2010.pdf

ThickMcRunFast

I have carbs set to 40% regularly, but will do a de-load/re-load the week before a marathon. I carb load 2-3 days before, then eat normally the day before so as not to weigh myself down.

ElsaVonMarmalade

Did you feel good when you did your first marathon without carb loading 3 days before? If so, you'll probably be fine either way. I wouldn't worry too much about it.

derekj222

300 is my current diet

300 doesn't seem like a lot for carb loading before a marathon. A couple marathon runner I know eat 600+ carbs 2-3 days prior to an event. 80-90% of their kcals come from carbs on these days.

Check out: http://benjaminirapoport.com/?page_id=7
Look for publication no. 3: http://benjaminirapoport.com/Papers/Rapoport-MetabolicLimitsMarathon-PLoSCB-Oct2010.pdf