Right food ideas for 'carb loading' please???
Dragonfly1996
Posts: 196 Member
Hi all
I am running my second half-marathon the weekend after next and since I have done all my training right this time I would also like to get the food side right in the week running up to my race.
I am not the best cook in the world & I dont eat meat (except fish). I am still running on a calorie deficit of 500 a day as I still have a stone in weight to lose. Next week I am only going to workout 2 or 3 times instead of most days, just to give myself a rest & will also increase my fluid intake.
I dont just want to stuff myself full of pasta all week if that isnt the right thing to do & wondered if anyone has any advice from their own experiences. Am assuming pasta, rice & potatoes are ok so should I be increasing the amount of days I eat these? Should I mix them with protein? Also I read that you should cut down on fibre before a race so should I opt for white versions (I normally eat wholewheat or brown), though I dont tend to eat a lot of bread?
Obviously I would like to maximise my energy stores as much as possible so any advise you can give regarding the best foods for all this would be much apprieciated.
Cheers
DF :flowerforyou:
I am running my second half-marathon the weekend after next and since I have done all my training right this time I would also like to get the food side right in the week running up to my race.
I am not the best cook in the world & I dont eat meat (except fish). I am still running on a calorie deficit of 500 a day as I still have a stone in weight to lose. Next week I am only going to workout 2 or 3 times instead of most days, just to give myself a rest & will also increase my fluid intake.
I dont just want to stuff myself full of pasta all week if that isnt the right thing to do & wondered if anyone has any advice from their own experiences. Am assuming pasta, rice & potatoes are ok so should I be increasing the amount of days I eat these? Should I mix them with protein? Also I read that you should cut down on fibre before a race so should I opt for white versions (I normally eat wholewheat or brown), though I dont tend to eat a lot of bread?
Obviously I would like to maximise my energy stores as much as possible so any advise you can give regarding the best foods for all this would be much apprieciated.
Cheers
DF :flowerforyou:
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Replies
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Hi DF!
Gone are the days when you were recommended to cut right back on your carbs for two weeks while training hard so your muscles would pile on reserves when you reintroduced them.
Don't do anything radically different from what you currently use to fuel your longer runs as you don't want unpredictable results. I would basically change up from your 500 cal deficit to maintenance for that final week (and eat your exercise calories of course!), use any of those carb sources you mentioned, and yes, don't stint on the protein. Spag bol works for me!
As far as cutting back on fibre goes, save it for the last couple of days. I don't know about you, but I feel better running when I've had a good, ahem, clear out beforehand!
I'd also recommend practising your breakfast. On your last couple of long runs, get up at the same time as you will have to on race day and work out what breakfast works for you, and maybe a snack before the race if you've got a long journey. Porridge is a good standby, but again, don't try it if it's not what you usually have.
Good luck! :flowerforyou:0 -
id go up to maintenence at least in the run up. I wouldnt change diet drastically if youve been ok energywise during your training, but just have potatoes or pasta for your main meals for the 2 or 3 days before the race, and your right to cut your training down a little for the week before0
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