One of the most important factors in a successful running event or training run (or any endurance sport for that matter) is fueling your body for success. One of the most common ways to prepare for that race day success is a process known as carbo-loading. This is basically loading up on carbs before race day in order to fill your body with the glycogen that it needs for energy during your run. In my experience, this has always been one of the more misunderstood aspects of nutrition for novice and experienced runners alike.
With that in mind, I sat down with author and fitness coach Luke Sniewski to discuss the subject for the Ojio Sport Fitbusters video series.
A couple of the key takeaways:
- Your body needs a lot of carbs to get through a marathon. To be specific, about 8 grams of carbs per kilogram of body weight or 3.63 grams of carbs per pound.
- Because this is A LOT of carbs, it cannot be done in one day. You should be carbo-loading for the entire week leading up to race day.
- Quality matters. As much as possible, choose brown or black rice, quinoa, or potatoes rather than pizza and fettucini alfredo to ensure that your body is fueled with super-premium fuel.
There you go. Good luck and bon appétit!