Carbohydrate Loading Before The Marathon
- c.u.
Each runner approaches tapering differently. Many plans work. The following physiological principles apply, however, and are helpful to remember.
Training up to the week before the marathon helps runners run faster on fat metabolism and store more carbohydrates (CHO) or glycogen to be used. Note that some glycogen metabolism happens for fat metabolism to easily occur. It’s possible to store even more carbohydrates carbohydrate loading. Normal stores will last for 1 ½ to 2 hours of running, but CHO loading can be a useful tool for events longer than 1 ½ hours.
The original CHO loading plans lasted for six days, with a 3 day depletion phase to trigger supercompensation by the muscles to store glycogen. David Costill, Ball State Human Performance Lab, has done extensive studies showing that the three day high CHO diet works just as well. Given the above, one common approach follows below. Begin carbohydrate loading just four days before the marathon. The high CHO diet must be accompanied by reducing mileage at least by 50%.
Marathon Week
Mon - Thurs: 1/2 the usual distance run, Usual Diet - 50 - 60% of CHO
Fri - Sun: low exercise, high CHOs (70 - 90%)
Mon: Boston Marathon
Glycogen stores are higher if you eat two large meals rather than smaller ones. Our recommended plan is:
You will know that you are effectively loading if you record your daily weight and see a 2-5 or more pound weight gain over the 3 day period. As the CHO is stored, water is also stored in the muscle leading to the weight gain. This water storage may make your legs feel sluggish during your few miles of easy runs, but it may well come in handy during the marathon as a source of sweat etc. You may also feel sleepy, cranky or tired due to the blood sugar and insulin responses to all the carbohydrate. During the race however, you should feel energized!
Stay away from foods you know will cause stomach distress.
Drink water frequently.
Eat meals at home if possible.
Go easy on caffeine products.
Avoid gassy foods like broccoli, cauliflower, cabbage, beans, etc.
If you are on the road, pack non-perishable food items.
Eat 2-4 hours before the race. Aim for 100-200 grams (400 – 800 calories) of carbohydrate (low in fat and a small amount of protein). Ex. Bagel, banana, non-fat yogurt, sports drink, toast, sports bar, etc.
Drink 16 oz. of fluid before the start of the marathon.
Drink 5 1/2-oz fluid every 15 minutes. Use a sports drink if available. Try to test out the sports drink that will be featured at the race BEFORE your race.
Try to eat/drink 30-60 grams (120 – 240 calories) of carbohydrate every hour. Do not wait until the end of the hour to obtain all of your carbohydrates. Try to take a gel or part of a sports bar every half hour.
Drink (no not alcohol or diet coke!)
Try to replenish 100-400 calories within 30 minutes after your marathon. Eat high carbohydrate foods and some protein (a 4:1 ratio of carbohydrates to protein is best). Ex. Pasta/chicken, sandwich, non-fat cottage cheese/fruit, cereal/milk, trail mix, etc.
- c.u.
Each runner approaches tapering differently. Many plans work. The following physiological principles apply, however, and are helpful to remember.
- Rebuilding depleted nutrient stores in the body (such as glycogen) to their maximum requires 2 to 3 days of lowered activity.
- Rebuilding minor injuries in muscle or connective tissue takes a minimum of 5 days.
- The body's store of oxidative enzymes diminishes in 72 hours if not stimulated by aerobic exercise.
- Any training effect you get from hard activity during the last 10 days before the race will be minimal.
Training up to the week before the marathon helps runners run faster on fat metabolism and store more carbohydrates (CHO) or glycogen to be used. Note that some glycogen metabolism happens for fat metabolism to easily occur. It’s possible to store even more carbohydrates carbohydrate loading. Normal stores will last for 1 ½ to 2 hours of running, but CHO loading can be a useful tool for events longer than 1 ½ hours.
The original CHO loading plans lasted for six days, with a 3 day depletion phase to trigger supercompensation by the muscles to store glycogen. David Costill, Ball State Human Performance Lab, has done extensive studies showing that the three day high CHO diet works just as well. Given the above, one common approach follows below. Begin carbohydrate loading just four days before the marathon. The high CHO diet must be accompanied by reducing mileage at least by 50%.
Marathon Week
Mon - Thurs: 1/2 the usual distance run, Usual Diet - 50 - 60% of CHO
Fri - Sun: low exercise, high CHOs (70 - 90%)
Mon: Boston Marathon
Glycogen stores are higher if you eat two large meals rather than smaller ones. Our recommended plan is:
- Carbohydrate load for 3 days before the event accompanied by a period of reduced exercise.
- The first day of loading is the most important. Begin with a big carbo breakfast, such as pancakes or French toast. This is the day for the traditional pasta dinner of spaghetti and bread. Try eat as many complex carbohydrates as possible in these two meals.
- Taper off bulk and switch to more simple CHO's as the days progress. Do not load on large quantities of fruit or any other foodstuffs that you don't normally eat.
- The last major meal should be 12-15 hours before the race and should not include too much bulk.
- If you plan to eat on race day morning and are used to doing so, eat a light CHO meal such as toast 2-3 hours before the race. No carbo's, especially simple sugars, should be ingested within 2 hours of the run; this could lead to an blood insulin reaction causing weakness and fatigue.
You will know that you are effectively loading if you record your daily weight and see a 2-5 or more pound weight gain over the 3 day period. As the CHO is stored, water is also stored in the muscle leading to the weight gain. This water storage may make your legs feel sluggish during your few miles of easy runs, but it may well come in handy during the marathon as a source of sweat etc. You may also feel sleepy, cranky or tired due to the blood sugar and insulin responses to all the carbohydrate. During the race however, you should feel energized!
- The Day before the Marathon
Stay away from foods you know will cause stomach distress.
Drink water frequently.
Eat meals at home if possible.
Go easy on caffeine products.
Avoid gassy foods like broccoli, cauliflower, cabbage, beans, etc.
If you are on the road, pack non-perishable food items.
- Marathon Morning
Eat 2-4 hours before the race. Aim for 100-200 grams (400 – 800 calories) of carbohydrate (low in fat and a small amount of protein). Ex. Bagel, banana, non-fat yogurt, sports drink, toast, sports bar, etc.
Drink 16 oz. of fluid before the start of the marathon.
- During the Marathon
Drink 5 1/2-oz fluid every 15 minutes. Use a sports drink if available. Try to test out the sports drink that will be featured at the race BEFORE your race.
Try to eat/drink 30-60 grams (120 – 240 calories) of carbohydrate every hour. Do not wait until the end of the hour to obtain all of your carbohydrates. Try to take a gel or part of a sports bar every half hour.
- After the Marathon
Drink (no not alcohol or diet coke!)
Try to replenish 100-400 calories within 30 minutes after your marathon. Eat high carbohydrate foods and some protein (a 4:1 ratio of carbohydrates to protein is best). Ex. Pasta/chicken, sandwich, non-fat cottage cheese/fruit, cereal/milk, trail mix, etc.