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Anyone know anything about carb-loading?

Rae6503
Rae6503 Posts: 6,294 Member
edited December 2024 in Food and Nutrition
before an endurance event? My husband is doing a 8-10 hour mountain biking race this weekend, and I'm going to do some cooking for him.

Do he need to avoid higher fiber pasta? (This is what I have in my house and I'm wondering if I need to go buy some white stuff). I've read 4-5 grams of carbs for every kg of body weight in the 24 hours before.

Replies

  • Rae6503
    Rae6503 Posts: 6,294 Member
    Answering my own question:

    http://www.runaddicts.net/health-nutrition/how-carbo-loading-can-improve-your-running

    This article says whole wheat is better, unless high fiber upsets your stomach.
  • ToughTulip
    ToughTulip Posts: 1,118 Member
    I would avoid the fiber. Since cardio really uh moves things along anyway, i wouldn't want any extra fiber making it worse during that time xD
  • doughnutwretch
    doughnutwretch Posts: 498 Member
    Typically the higher fiberous foods are better, but he will need to consider potential bowel movements during the race and plan accordingly.

    Whole wheat pastas, breads and cereals
    Oatmeal
    Sweet potatoes
    Beans and lentils
    Low fat milk
    Sports drinks
  • Eaglesfanintn
    Eaglesfanintn Posts: 813 Member
    That article touches on it, but it's important to point out that carb loading isn't just the pasta dinner the night before. He should start 2 to 3 days before that. Just doing it on Friday for a Saturday race won't do much.
  • sweetheart03622
    sweetheart03622 Posts: 928 Member
    The fiber is fine in the days leading up to the event, but not on the day of it. That being said, the fiber won't stick with him at all. You want whole grains because they are stored longer, but the fiber itself is not stored. And, like another said, start a few days in advance. I typically do a 3-4 day carb load for a half marathon. For this type of event, he should be starting today and finish up around lunchtime the day before. Then just eat a mindful dinner and breakfast before the event.
  • Rae6503
    Rae6503 Posts: 6,294 Member
    The race is Saturday, so yeah, we're starting with the carbs now.
This discussion has been closed.

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