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The Art of Carbohydrate Loading
To many people, running is synonymous with pastas, breads, and other carbohydrate laden foods. After all, runners must carbohydrate load all the time, right? While carbohydrate loading is extremely important, especially for high-mileage runners or those planning to run a marathon, there are many myths regarding the carb-loading period. Listed below are important tips on the process.
Carbohydrate loading should begin 72 hours before race day. Contrary to popular belief, carb-loading does not need to occur during the entire taper period. The body can only store approximately 2,000 calories of carbohydrates, which makes three days an optimal amount of time.
Athletes should aim to take in 8–10 grams of carbohydrates per kilogram of body weight. This means that a 150 lb runner should eat 545–680 grams of carbohydrates per day.
Meals should be limited to 800 calories. The body can only efficiently store a limited amount of glycogen at a time, so eating meals beyond 800 calories will lead to wasted carbohydrates in your system.
Fat intake should be decreased during carbohydrate loading. Fat inhibits the conversion of glycogen into glucose, so in the final days of carbohydrate loading (especially the night before competition), fat consumption should be reduced to 0–5% of your caloric intake.
Wholesome carbohydrates are important. Avoid refined carbohydrates such as white rice, cookies, cakes, and other simple carbohydrate sources on days 1 and 2 of your carbohydrate loading.
Keep it simple the night before the race. However, complex carbohydrates contain more fiber than refined versions, so the night before your race you should stick to white bread, white rice, white pasta, or even sugary hard candy.
Do not fret about weight gain. For every gram of carbohydrate that you consume, your body will store 3–4 grams of water. Do not worry if you gain 1–2 lbs during your carbohydrate loading period, as this additional water weight will actually provide beneficial hydration during the race.
Continue with carbohydrates on race day and throughout the race. The breakfast you consume on race day and the nutrition you take during the race are perhaps the most important components of carbohydrate loading. Aim to eat a carbohydrate-heavy breakfast, such as a bagel with fruit or oatmeal with honey, 3–4 hours before the race. During the competition, take in 20–60 grams of carbohydrates per hour of running.
Best Races in the United States
Photo credit: https://www.hotchocolate15k.com
Are you planning your upcoming racing season or creating a bucket list of races to run? Listed below are some of the best races in the US, across all distances.
Hot Chocolate 5k Chicago
Held in Chicago, Illinois in late October, this Hot Chocolate series race is the largest 5k in the country. With the “world’s best chocolate” on the course and in every runner’s goodie bag, it’s no wonder that 20,000 runners participated in the event in 2016.
Peachtree Road Race 10k
The Peachtree 10k is one of the largest 10k races in the world, with 57,000 participants annually. Held on the 4th of July in Atlanta, Georgia, entry into this hot 10k is coveted. Except for the elite field, each of the 57,000 participants is chosen through a lottery.
Detroit International Half Marathon
The International Half Marathon, which starts and finishes in Detroit, draws approximately 11,000 participants. What is keeping race directors from expanding the race? It turns out that when your race crosses international borders (twice!), you have to be mindful of limiting the number of competitors. The race takes participants through Windsor, Ontario, via the Ambassador Bridge and also through the Detroit-Windsor Tunnel when passing over international waters.
Twin Cities Marathon
Named one of the top ten most beautiful marathons in the world, the Twin Cities Marathon is a point-to-point race that starts in Minneapolis and finishes in St. Paul. This winding, tree lined course takes runners through greenways and around scenic lakes, with the last several miles being run along the Mississippi River. Held in early October, the weather is typically ideal racing conditions.
JFK 50 Mile Memorial
Considered the oldest ultramarathon in the United States, the JFK 50 Mile has been held in beautiful Washington County, MD ever since 1963. The race, which is run in November, is a fast course with approximately 37 miles of the race on road and flat trail, with the other 13 miles on a technical portion of the Appalachian Trail.
Western States 100 Mile Endurance Run
Perhaps the ultimate 100 miler, this race, which is held in the Sierra Nevada Mountains in California, has one of the most coveted race entries. To be part of the field of 369 participants, runners must receive a “golden ticket” by winning specified races in the Montrail Ultra Cup Series; place top 10 in the previous year’s Western States race; or win an entry via the lottery system.