load up on carbs ??

RSuta

I've signed up for my first 5K run/walk, my son said i should load up on carbs the night before ? Does anyone have any tips on how to prepare myself for this I am going to the Y sometimes twice a day, walking and zumba for an hour each.

IveLanded

are you running or walking the 5k?

You really should just try it out before to see. I've found that for distance runs, yes, a carb-heavier day before helps me keep my energy up and finish strong. If I were walking 3 miles, though, I don't really think it would matter than much for me.

ukgirly01

Don't think you'll need to carb load for a 5k, people mainly do it for long distance running. I usually stick to my usual routine for shorter runs so it doesn't mess with my system.

rhonswan

No need to carb load for a 5k, though Great Job for making it there!!! The 'benefit' of carb loading really only comes in to play for races of longer distance, such as half marathon or greater.

wolfchild59

You don't need to load up on carbs for a 5K. Just eat your normal foods and you'll be fine. You really only need to start worrying about increasing carbs in your diet once you get up to half marathon training distances. Your body isn't even going to come close to using up it glycogen stores for just a 5K, so you'll be fine continuing eating however you've been eating already.

Elzecat

You don't need to load up on carbs for a 5K. Just eat your normal foods and you'll be fine. You really only need to start worrying about increasing carbs in your diet once you get up to half marathon training distances. Your body isn't even going to come close to using up it glycogen stores for just a 5K, so you'll be fine continuing eating however you've been eating already.

This.
I would recommend not going too crazy with the water, either--just do whatever you'd normally do to hydrate, and make sure you have time to use the facilities before your race--most 5k courses do NOT have port-a-potties along the course (unlike some 10ks, and most half and full marathons)!

Have a great time!

Graceious1

I've done 5ks before and I would say to make sure you have a good breakfast if your run is at lunch time and a good lunch if it is later. Just leave it about 90 minutes to 2 hours before eat and run. I've always been advised of that one. All the best.

PittShkr

are you running or walking the 5k?

You really should just try it out before to see. I've found that for distance runs, yes, a carb-heavier day before helps me keep my energy up and finish strong. If I were walking 3 miles, though, I don't really think it would matter than much for me.

Wrong! Just flat out Wrong......


This---->You don't need to load up on carbs for a 5K. Just eat your normal foods and you'll be fine. You really only need to start worrying about increasing carbs in your diet once you get up to half marathon training distances. Your body isn't even going to come close to using up it glycogen stores for just a 5K, so you'll be fine continuing eating however you've been eating already.

WendyTerry420

Use a GPS or if you are like me and don't own one, get in your vehicle and half the distance and back from your house, then walk that distance and see how you feel.

And as far as carb-loading, it depends on the person. Marathon runners wouldn't need it for a 5k, but a newbie would be benefited by it. I like to carb-load on Sunday mornings with pancakes and syrup then run it all off, come home and have a smoothie.

californiagirl2012

I've signed up for my first 5K run/walk, my son said i should load up on carbs the night before ? Does anyone have any tips on how to prepare myself for this I am going to the Y sometimes twice a day, walking and zumba for an hour each.

You do not need to load up on carbs. I've run for over 30 years and I used to think this too. It made me fat. You only have to eat enough food, not extra. Here's my story of how that worked for me --> http://www.myfitnesspal.com/topics/show/740340-i-lost-60-lbs-at-age-51-anyone-can-any-workout

PittShkr

I've signed up for my first 5K run/walk, my son said i should load up on carbs the night before ? Does anyone have any tips on how to prepare myself for this I am going to the Y sometimes twice a day, walking and zumba for an hour each.

You do not need to load up on carbs. I've run for over 30 years and I used to think this too. It made me fat. You only have to eat enough food, not extra. Here's my story of how that worked for me --> http://www.myfitnesspal.com/topics/show/740340-i-lost-60-lbs-at-age-51-anyone-can-any-workout

Didnt you just post this in another forum??? What are you selling....

myofibril

Don't worry about it...

strikerjb007

Carb load for 5k? You don't need that.

ilovedeadlifts

I've signed up for my first 5K run/walk, my son said i should load up on carbs the night before ? Does anyone have any tips on how to prepare myself for this I am going to the Y sometimes twice a day, walking and zumba for an hour each.

You do not need to load up on carbs. I've run for over 30 years and I used to think this too. It made me fat. You only have to eat enough food, not extra. Here's my story of how that worked for me --> http://www.myfitnesspal.com/topics/show/740340-i-lost-60-lbs-at-age-51-anyone-can-any-workout

please stop spamming the boards with your garbage about the venus index.
seriously.

nphect

eat enough to be full. its a short distance so you don't have to load. if your worried about energy bring some food with you or a snack you can eat during the walk/run.

IveLanded

are you running or walking the 5k?

You really should just try it out before to see. I've found that for distance runs, yes, a carb-heavier day before helps me keep my energy up and finish strong. If I were walking 3 miles, though, I don't really think it would matter than much for me.

Wrong! Just flat out Wrong......


This---->You don't need to load up on carbs for a 5K. Just eat your normal foods and you'll be fine. You really only need to start worrying about increasing carbs in your diet once you get up to half marathon training distances. Your body isn't even going to come close to using up it glycogen stores for just a 5K, so you'll be fine continuing eating however you've been eating already.

You're telling me that my personal experience of having more energy on distance runs if I eat more carb heavy the day before is "flat out wrong"?

Wow..................I didn't know I had someone extra living in my house and following me on my runs. Thanks for that.:noway:

nads1012

Great breakfast before a run is porridge in the morning. I grate an apple in, maybe a bit of cinnamon and sugar.

hiker359

Nah, not for a 5K. Just eat a good breakfast and drink plenty of water.

mearlie

My hubs is a long distance runner and he carb loads when he's going to run over 10 miles. Not needed for short distances. BUT if you want an excuse to eat spaghetti and it fits into your calories for the day, why not?!

myofibril

Carb loading for an endurance event is to ensure glycogen stores are full come race time. Most people store enough of the stuff for about 90 minutes or so of exertion before they bonk.

So, unless you think your glycogen stores are low or your event is going to last for quite (even then you can get round this by having a decent feeding strategy during the race) there is little point in carb loading.

For a 5K it's just not necessary.

nphect

are you running or walking the 5k?

You really should just try it out before to see. I've found that for distance runs, yes, a carb-heavier day before helps me keep my energy up and finish strong. If I were walking 3 miles, though, I don't really think it would matter than much for me.

Wrong! Just flat out Wrong......


This---->You don't need to load up on carbs for a 5K. Just eat your normal foods and you'll be fine. You really only need to start worrying about increasing carbs in your diet once you get up to half marathon training distances. Your body isn't even going to come close to using up it glycogen stores for just a 5K, so you'll be fine continuing eating however you've been eating already.

You're telling me that my personal experience of having more energy on distance runs if I eat more carb heavy the day before is "flat out wrong"?

Wow..................I didn't know I had someone extra living in my house and following me on my runs. Thanks for that.:noway:

i think the real difference with what you guys are proposing is how many carbs is she going to up from?

i think if she is on a low carb diet she should eat more, but if she is just on a regular diet, no need to change.

Lbekah72

For a 5k it’s not really necessary however a nice well portioned pasta dinner the two nights prior wouldn’t hurt. .. JUST CUZ ITS YUMMY ! Honestly the priority should be hydration! Best of luck and congrats!

IveLanded

i think the real difference with what you guys are proposing is how many carbs is she going to up from?

i think if she is on a low carb diet she should eat more, but if she is just on a regular diet, no need to change.

I think the real difference is I have enough common sense not to think I know everything and tell someone they are "FLAT OUT WRONG!" for their personal experience. :laugh:

Everyone else is probably right, but for a new runner (?) it probably wouldn't hurt to get in the habit of paying attention to how you eat in the day and week before races and see how it affects your performance. But I am pretty sure I said that, especially if the OP was walking the 5k, they would be just fine either way. I didn't mean to imply they should "carbo-load" before a 5k....I eat more carbs than normal for me if I plan on running more than 3 or 4 miles because I feel better. Could totally be a mental thing, who knows.

nphect

i think the real difference with what you guys are proposing is how many carbs is she going to up from?

i think if she is on a low carb diet she should eat more, but if she is just on a regular diet, no need to change.

I think the real difference is I have enough common sense not to think I know everything and tell someone they are "FLAT OUT WRONG!" for their personal experience. :laugh:

Everyone else is probably right, but for a new runner (?) it probably wouldn't hurt to get in the habit of paying attention to how you eat in the day and week before races and see how it affects your performance. But I am pretty sure I said that, especially if the OP was walking the 5k, they would be just fine either way. I didn't mean to imply they should "carbo-load" before a 5k....I eat more carbs than normal for me if I plan on running more than 3 or 4 miles because I feel better. Could totally be a mental thing, who knows.

yea i dunno. i run 2 miles races and 5 Ks and i eat more before hand. Yea its true , you don't have to "carb load" before a 5K, but technically you don't have to carb load before a marathon either imo. And if you really want to get technical, don't even bother carb loading unless you carb depleted for 3 days before that. Case in point, if your gonna race , yea eat some food.

WendyTerry420

are you running or walking the 5k?

You really should just try it out before to see. I've found that for distance runs, yes, a carb-heavier day before helps me keep my energy up and finish strong. If I were walking 3 miles, though, I don't really think it would matter than much for me.

Wrong! Just flat out Wrong......


This---->You don't need to load up on carbs for a 5K. Just eat your normal foods and you'll be fine. You really only need to start worrying about increasing carbs in your diet once you get up to half marathon training distances. Your body isn't even going to come close to using up it glycogen stores for just a 5K, so you'll be fine continuing eating however you've been eating already.

You're telling me that my personal experience of having more energy on distance runs if I eat more carb heavy the day before is "flat out wrong"?

Wow..................I didn't know I had someone extra living in my house and following me on my runs. Thanks for that.:noway:

There's also the idea that "short distance" is completely relative to one's own experience. When I was 16, 3 miles was a short distance. Three months ago, a city block was a long trek that required a can of Red Bull and a candy bar to complete. Now, I can *walk* 3 miles, but I still can't jog that far.

It's relative.

anaju61

bump

ukgirly01

There's no need to carb load if she's on a low carb diet, If she is then she'll be efficient at using ketogens for fuel. I'm primal (some good carbs no grains) and I run at least 5k 3/4 times a week. I actually find i have more energy than I used to when eating carbs. people kid themselves that they need to carb load for short runs, it's all in the mind. The body carries more than enough energy to get you around.

AntWrig

There's no need to carb load if she's on a low carb diet, If she is then she'll be efficient at using ketogens for fuel. I'm primal (some good carbs no grains) and I run at least 5k 3/4 times a week. I actually find i have more energy than I used to when eating carbs. people kid themselves that they need to carb load for short runs, it's all in the mind. The body carries more than enough energy to get you around.

How does the body produce glycogen without carbs?

ukgirly01

it doesnt it supplies ketogens the 4th fuel