Experts explain how to adjust your diet so you’re fully prepared and ready to run strong.
, fill you up fast and take longer to digest than carbohydrates, Ryan says. That can rest heavy in your gut, and spell serious GI trouble midrace. That doesn’t mean you should never eat them, but rather just cut back slightly the night before and morning of your race.You can’t completely fill your muscles with glycogen from just one, “which is why you should start carbo loading two or three days before your race,” Ryan says.
If you have at least three days to carbo load, aim for at least 8 grams of carbs per kilogram of your body weight each day. If you only have one or two days, then aim for closer to 10 to 12 grams of carbs per kilogram of your body weight on those days. If calculating based on your weight in pounds, Ryan recommends eating about 4 grams of carbs for every pound of body weight. For example, a 150-pound runner should consume 600 grams—or 2,400 calories—of carbs per day.
“You’re not eating more calories per day, it’s just that more of those calories are coming from carbs.”per day than you were during the thick of your training—it’s just that more of those calories are coming from carbs. If you step on the scale while you’re carbo loading, don’t be alarmed if you see a number that’s four pounds more than your usual weight. The extra pounds mean you get a gold star for carbo loading properly. “With every gram of stored carbohydrate, you store an extra 3 grams of
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