Carbo loading, advice needed!

olivia3263

Hey everyone!

So I'm training for my first long race (longer than a half marathon). It's a 20 miler on Feb 18th, and then after that I'll be training for a marathon in June. My runs are getting above 15 miles now, and I'm trying to practice my eating habits the day (or 2 days) before my long runs so I know what works for me.

I know the basics for carbo-loading: start 2 days prior to the long run/race, try to keep carbs at least 70%, make extra room for the calories by decreasing fat, and I've read that you should have about 4 grams of carbs per pound of body weight. Well, for me that makes about 600 carbs (A LOT). If I try to eat that many carbs, I will surely go above my maintenance calorie limit (which I'm ok with doing 1 day a week - I just need to know if this is in fact right).

My questions are:
1) Should I be eating more than my maintenance calories the day before a long run? Is it silly to try to carbo load staying under maintenance level?

2) I've read that you should avoid carbs with too much fiber the day before a long run to avoid stomach problems. Should I be picking white rice over brown? Regular pasta over whole wheat? Does it really matter that much? I guess it's different for every person, but I just want to know what you all eat.

Thanks for the advice! I just want to make sure I'm headed in the right direction.

bonjour24

sorry, i can't help. but i'm in the same spot as you so am interested in getting any answers.

FoxyMcDeadlift

You shouldnt really go to above maintainence, but you probably will a little bit. instead try and cut a bit of fat out of your diet the preceding days. You definately dont want to be under maintenance.

I've not had too much problems with eating either white or wholegrain, i like to eat a lot of oats and wholegrain toast on the morning, and for the two races i loaded for, i loaded once wholegrain and once white stuff only, didnt notice much of a difference

PROTIPS: Eat fruit/ carbs during the day in small doses, banana here, slice of toast there.

Everywhere will recommend carbonara as your night before/morning meal. Its a crap carb loading meal full of fat from the cream. I like a curry the night before (!) Lean chicken (tikka so no sauce) Tonnes of Rice, a naan and the options of saag aloo or some other potato based side dish!

bstamps12

You might go above maintenance and in my opinion, that's okay. I haven't done it for running but I used to carb-load for swimming all the time. Think of your calories in terms of net calories for the week instead of per day. If you are running 15 miles you are burning over 1500 calories on that run alone, I'm guessing? I'm also guessing that the actual day of that long run you aren't eating 3500+ calories. So add up your calories in and calories out for that week and I'll bet you are within or under maintenance calories. Our bodies don't automatically restart after a 24 hour time period, or else there would be no reason to start carb-loading 2 days in advance, right?

I eat a mix of different carbs in terms of fiber--too much fiber and I have one version of stomach problems, too little fiber and I have another version of stomach problems. Like you said, it really depends on you. All I would suggest is to plan your route near a gas station/other public restroom until you know what level of fiber you need :laugh: