Load ’em up baby

Load ’em up baby

Carbohydrate  loading.  Do you need it? Not for the 12 km but if you are trotting out for the 1/2 or full marathon, yes indeedy. Carb loading is effective for 24 hours prior to an event lasting longer than 2 hours and is calculated at a rate of 10 grams for each kg of body weight.  If you weigh 6okg then you are looking down the barrel at 600 grams of energy producing carbohydrate.

  • 2 cups cereal with 1-2 cups milk with 4 slices of toast with jam/honey
  • 4 tablespoons Sustagen Sport in 250ml milk with1 large cinnamon bun
  • 2 cups cooked rice or pasta with 150g meat/chicken or fish and vegetables or salad plus 1-cup jelly with fruit
  • 4 tablespoons Sustagen Sport in 250ml milk with 50 grams jelly beans
  • 150g meat, chicken or fish with 2 cups cooked pasta or rice plus veggies or salad
  • 1-cup jelly or custard with fruit

Carb loading always sounds so appealing on paper but is actually hard work in reality.  Boy, it makes a BIG difference on the day. Want to find out what to eat for breakfast on race day?  Check in tomorrow.

One thought on “Load ’em up baby

  1. I’m sure Julie is aware that there are two main forms of carbohydrate loading, but in case others aren’t, here is a brief explanation.

    The classic method involved going through a depletion phase (depletion of muscle glycogen, that is) by eating a low-carbohydrate diet. Sometimes the depletion phase was also accompanied by a long hard run (to make sure that muscle glycogen was fully depleted). This was then followed by a repletion (or loading) phase, whereby the athlete ate a high-carbohydrate intake, combined with tapering training.

    Unfortunately (or perhaps fortunately, depending on your viewpoint), the classic method was associated with an increased risk of gastrointestinal (GI) problems.

    The preferred method of carbohydrate loading now simply involves tapering training while gradually increasing carbohydrate intake. The benefit to endurance performance from this modified method is similar to the classic method, but it is far gentler on the body and involves a lot less work.

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