🍝Proper carb loading before a marathon can improve performance.
💧Hydration is crucial during carb loading to prevent dehydration.
🥗Include vegetables, fats, and protein in your diet for a balanced carb load.
⏰Stop carb loading around 6 p.m. on the day before the race to ensure a good night's sleep.
🙌Don't overdo carb loading; stick to a sensible strategy based on your training and body weight.
How many carbs should I consume during carb loading?
—Aim for 10 grams of carbs per kilo of body weight to ensure adequate glycogen stores.
Should I deplete my carb stores before carb loading?
—No, depleting carb stores before carb loading is unnecessary and may lead to negative effects on performance.
What foods should I focus on during carb loading?
—Include foods such as white rice, white pasta, and fruits with quick digestion to boost your glycogen stores.
How does carb loading affect hydration?
—Carb loading can lead to increased water retention, so it's important to drink enough fluids to prevent dehydration.
When should I stop carb loading before the race?
—Stop carb loading around 6 p.m. on the day before the race to allow time for digestion and stabilize glucose levels.
00:00Proper carb loading before a marathon can enhance performance and prevent energy crashes.
02:45Hydration is crucial during carb loading to ensure optimal performance.
03:55Include vegetables, fats, and protein in your diet for a balanced carb load.
06:18Stop carb loading around 6 p.m. on the day before the race to promote good sleep and stable glucose levels.
08:52Avoid excessive carb loading and follow a sensible strategy based on your training and body weight.
