Runners: Do you carb load pre-race?

Happylady123

I am gearing up for my second half marathon Sunday and was just curious as to what everyone did pre-race. Do you guys carb up, and if so, what are some of your favs?

bonjalandoni

bump

melaniecheeks

I'm not terribly experienced at this, but before my last 10k race I had pasta the night before, and porridge the morning of the race. A friend who managed a brilliant time in last week's London marathon had rice and veggies the night before, and porridge for breakfast. I've read some places to keep the carbs to the white rice/ pasta/ bread variety so that they do not take too long to digest.

I'm doing my first half marathon in June - good luck for Sunday!

katemateg

yes, I do, but not masses. I don't want to weigh a tonne before i start

before my most recent marathon i ate a portion of tortellini pasta with veg and a tiny bit of pesto. And a pud (greek yogurt and berries). That was the night before. I certainly don't worry about it too much before.
On the morning of the race at 6am i had porride, then at 7.30 a banana, then at 8 a bit more porridge. Then at 9 I ran. This is the most I have ever eaten before a marathon but as I start to fade on the past few races I tried eating more this time.
The result was I was faster than I have been in the last 3 years:drinker: :laugh:

JT_Taylor_99

I am going to run my first 1/2 on 5 May. I plan on eating a boat load of pizza the day before. )

billsica

I'll eat some extra the night before my first 1/2. I'll plan on doing a slight carb load a few days before, nothing drastic. I try to eat as little as possible except for sports beans and coffee!


Or do it this way, with some Alfredo right before the race!

timeasterday

Or do it this way, with some Alfredo right before the race!

LOL!! I love that one!

RunnerElizabeth

I don't change my diet at all in the days before a half. On the night before my long runs I always include slow digesting carbs. A typical meal for me would be 4oz of meat, steamed broccoli, a mashed sweet potato and a plate of mixed greens. I faithfully eat that the night before my long runs including races and it completely works for me.

SonicDeathMonkey80

For a half, I'll load the day before with 3-4g of carbs per lb of weight, and about 100g a few hours before the run. Some would say that you will have enough fuel from regular eating without loading to do a half marathon, but I prefer to do it as it doesn't inhibit my run either way.

Montarosa456

You may find this helpful...

"1 Eating
You need to do some carbo loading in the days before your race, as this will give you handy glycogen stores to fuel your running on the day. DON’T make the mistake of simply eating a gigantic bowl of pasta the night before – this will do little more than make you feel heavy, bloated and blah.

Much better is to have carbs with each meal in the preceding days – cereal or porridge for breakfast, soup and salad with wholemeal bread for lunch, pasta or baked potato with steamed veg for dinner, that type of thing.

When the big day dawns, get up early and have breakfast between 2 and 3 hours before the start time. Toast and jam is the choice of most experienced runners – enough calories to fill you up, enough sugar to stop you feeling light-headed when you run. We’re big fans of porridge but we DO NOT recommend it on race day – in our experience, it sits like a rock in your belly until about 10 minutes before you cross the finish line. Absolutely horrid."

jenniferrusso7393

I have a 5k obstacle course race on saturday, and I had oatmeal for breakfast today, and I will have a quinoa stuffed pepper for lunch, and some pasta for supper (snack normally, no heavy greasy, super sugary stuff), and will have oatmeal, a bananna, and peanut butter tomorrow pre race... hope that helps!! (in other words, I am carb and protein loading)

shutupandmove257

Not until I started to carbo load did I perform better. Pasta, rice, protein, get it done! It helps!

srk369

You may find this helpful...

"1 Eating
You need to do some carbo loading in the days before your race, as this will give you handy glycogen stores to fuel your running on the day. DON’T make the mistake of simply eating a gigantic bowl of pasta the night before – this will do little more than make you feel heavy, bloated and blah.

Much better is to have carbs with each meal in the preceding days – cereal or porridge for breakfast, soup and salad with wholemeal bread for lunch, pasta or baked potato with steamed veg for dinner, that type of thing.

When the big day dawns, get up early and have breakfast between 2 and 3 hours before the start time. Toast and jam is the choice of most experienced runners – enough calories to fill you up, enough sugar to stop you feeling light-headed when you run. We’re big fans of porridge but we DO NOT recommend it on race day – in our experience, it sits like a rock in your belly until about 10 minutes before you cross the finish line. Absolutely horrid."

This is good advice and from other articles I've read and issues I have during long runs, I cut back on the whole wheat and higher fiber foods right before.

Cassierocksalot

I don't know all of the specifics, but I know my trainer has a peanut butter sandwich within the hour of starting her halfs. Personally, the thought of having to be so specific about the eating part is what turns me off from running distances. I'll stick to my measely 5ks.

Good luck with your race!!

rjmudlax13

Yes! It works for me at least. I usually eat a lot of carbs throughout the day the day before. I eat pasta (not too much) for dinner. For breakfast the day of I eat oatmeal, hard boil egg, a banana and maybe a couple of pieces of toast about 2-3 hours before race time. I also have about half a bottle of gatorade before.

As for after the race, I have a beer.

cwolfman13

I don't do marathons or half marathons, but I do 5Ks and I've been a competitive sprinter for much of my earlier years. I always make sure I get plenty of carbs the day before...day before is always pretty carb heavy and usually involves some pizza and pasta which is always awesome. Before the race I usually just do some high carb fruit like a banana or something.

ThickMcRunFast

For marathons I have an entire race week nutrition plan. For the first 72 hours, I go low carb and high protein. I reintroduce carbs after, and 'load' 2-3 days before. The day before I eat until I'm full but not stuffed. My usual pre-race dinner isn't heavy, something like grilled salmon with quinoa and a salad. Nothing too fiberous, nothing that will sit like a brick in my stomach, and nothing spicy. I will usually have a banana and oatmeal or toast with peanut butter an hour or two before a race.

For a half, I wouldn't do the full-week deal, maybe just carb up 2 days before and go with my normal race plan.

HMVOL7409

Second 1/2 is next week and yes I do. However anything under 10 miles, carbing up is totally unneccessary. I don't get too high but I up to 60% carbs starting 2 days prior. I eat my heaviest carb meal at lunch the day before the race as I don't want a heavy stomach close to bedtime. Prerace breakfast is my usual staple as I don't change that for anything.

CarsonRuns

The process of carb loading is to increase the glycogen stores to capacity. Unless you are going to be well over 2 hours running, you probably aren't going to come close to depleting your glycogen, so there is no need to try to pack it full with a specific carb loading plan. So for most people, it's not really necessary to do so for the HM distance or shorter.

That being said, I usually eat pasta the night before a race, but it's because I know how it's going to feel in my stomach. It's not a new thing. It's a known entity.

RedHotRunner

That being said, I usually eat pasta the night before a race, but it's because I know how it's going to feel in my stomach. It's not a new thing. It's a known entity.

I'm with Carson. Through trial and error, i've discovered simple noodles with sauce work best for me (have tried both lasagna and pizza and neither did me any favors). And no reason to "load". Just have a regular serving like you would any other pasta night.

I also make sure I meet my carb macros in 2-3 days ahead of time by adding a baked potato or something of that nature to my dinner.

reztib

I am going to run my first 1/2 on 5 May. I plan on eating a boat load of pizza the day before. )

I so thought of this as I was paging through. Nice.

"I may have puked my guts out, but I never puked my heart out."

cms721

You can get by with eating some carbs the morning of your race (like 2hrs before) for a 1/2 marathon. My "double digit" mile breakfast is an english mufflin with peanut butter and jellyand a glass of orange juice. I eat a banana and down a gatorade prime 30 minutes before the start and keep a GU packet for the 1/2 way mark. Stop at every powerade/gatorade station and have a drink and you should be ok.

maribeth721

I'm running a half this Sunday also. I don't know if what I'm doing is necessarily carb loading but I am going to make sure I have a good amount of starchy carbs the day before. I have a pasta meal planned (without tomato sauce, it's too acidic and it gives me a stomach ache when running), and I plan to have oatmeal and a sandwich with whole wheat bread the day before. Before every "long run" I eat steel cut oatmeal. It's my favorite pre-run meal.

scottb81

I basically carb load every day. Before a race I just run less so the glycogen has a chance to top off.

hazymary

I do starting 2-3 days before my race....but don't forget your protein and HYDRATE !! I also eat pretzels to keep my sodium up.

RatherBeInTheShire

It doesn't seem to matter how many carbs I eat, WATER is the most important step for me.

One race I didn't ramp up my water and did horrible so the next one, I drank like a MAD WOMAN all week and it was the best race i've ever had. Makes a HUGE difference. Just keep that in mind as well as the carbs.

skincy

No need to carb load for a half marathon, for a marathon you may need to increase the percentage of carbs you eat but not more calories. A remember most people burn around 100 calories per mile that would be 1300 to maybe no more than 2000 calories for a half so you cannot eat as much as you think you can afterwards. Don't go on a 2 day binge thinking you can eat whatever want cause you did a half or a marathon. Just enjoy the increase in calories that day and get back to being healthy the next! Many people fall in this trap and gain weight while training for a marathon. Myself included when I first started to run :sad:

HMVOL7409

No need to carb load for a half marathon, for a marathon you may need to increase the percentage of carbs you eat but not more calories. A remember most people burn around 100 calories per mile that would be 1300 to maybe no more than 2000 calories for a half so you cannot eat as much as you think you can afterwards. Don't go on a 2 day binge thinking you can eat whatever want cause you did a half or a marathon. Just enjoy the increase in calories that day and get back to being healthy the next! Many people fall in this trap and gain weight while training for a marathon. Myself included when I first started to run :sad:

While I see your point, it's not a binge. I have to carb load bc I'm hypoglycemic and can't sustain long runs without proper nutrition. I get rather annoyed when people say there is no need, when in fact for many it is beneficial and has been proven to help many for years.