refined carb food ideas please? Tough Mudder this weekend.

imstef

Hi there, this Saturday im doing tough mudder! WOO HOO! with my gym, there is around 25 of us going which is fantastic!
I received my itinerary sheet last night (my gym is amazing, they are so organised!)
and they have suggested to eat refined carbs and 4 litres of water per day 3 to 4 days leading up to the big day. (have started the water already, 16 glasses! fun fun haha)
It is currently Tuesday today. So i will either start today/tonight or tomorrow depending on if i get any help.
thankyou =D

marycmeadows

before races, carb loading includes eating stuff like pasta, bread, rice.... there was a big spaghetti dinner the night before the first half marathon I did.

have fun!!

blu_meanie_ca

pasta seems to be the most common carb load food.

imstef

oo awesome! go you thats fantastic!
is it just normal white pasta or is brown better?
do you think if i had something with pasta in it every night will be a bit of a overload lol?
(will definatly be having a big pasta dish Friday night though, fab idea!)

thankyou! im sure i will! i did the stampede in October which was crazy fun so i can only image how this day is going to turn out like hehe =D

blu_meanie_ca

whole grain pasta is pretty high in fiber. I would be careful about loading up on that. I think prepairing for races is one time when it's ok to do white.

imstef

thankyou =D
very good point, i'l be enjoying my Friday night pasta for sure

imstef

just came acros this from another fellow gym member doing their own research

Hey jo i found this: Four days before: Load up on carbohydrates three to four days before running a marathon. This is runner's fuel - carbohydrates are converted into glucose and glycogen and during exercise this is used to fuel our muscles. There are three main types - sugars (simple), starches and fibre (complex). Slow-release complex carbohydrates include wholemeal bread, pulses and citrus fruits. Complex carbohydrates are broken down more slowly than simple sugars, so by the time you have digested your baked potato with broccoli, your body's need for glucose will have been satisfied by the simple sugars available, therefore the bulk of the meal will be converted into glycogen to be stored in the muscles and liver for later use. It may sound complicated but it's not rocket science.

The night before: Eat something light but nourishing - fish and vegetables are my choice. If you are eating a big bowl of pasta the night before because you need to load up on carbohydrates, you have left it too late. Too many carbohydrates can leave you bloated and deficient in other nutrients that are equally important when running long distances. Far more important is what you avoid the night before, rather than what you eat. Play safe - don't have shellfish or spicy curry. Any drastic change of habit could throw your body and metabolism out of balance, so this is the not the time to experiment.

A glass or two of wine, preferably red, helps the digestion and relaxes the mind, helping you get a good night's sleep before the marathon's early start. Don't be tempted to drink more - alcohol dries out the body and running any distance, even for the bus, with a hangover is not much fun. A snack of biscuits or a piece of good chocolate an hour before bed helps you sleep well and ensures that your glycogen levels are not depleted when you wake up the next morning.

Breakfast before the race: This is a personal matter. What works for one runner may not be ideal for another. I always have a double-strength coffee and buttered toast with jam before a marathon, but I know some runners who just can't face any solids. Others sit down to boiled eggs. Eat what you feel comfortable with.