You’re a runner. You wear your own favorite running shoes, pound the pavement, and breeze past individuals. Music, gel packs, hydration , keys – you have all of the essentials. But did you remember to eat your carbohydrates to accelerate your running workout? Yes, carbohydrates have gotten a substantial amount of criticism over the years for causing weight gain, yet they may be helpful for a long distance runner. Starting a regimen of”carb-loading” is not just about eating large amounts of carbs to run longer distances better. It is about knowing when and what to consume. Here are my tips on carbohydrates.
High carbohydrates, especially sugar, keep your body functioning during a marathon. Glucose is converted into vital energy which helps fuel moving muscles – the quicker and more you run, the more sugar you consume! Here are some key things to Consider glucose:
Glucose is needed for one to optimally burn fat throughout your run. During long runs, fat is another crucial nutrient which turns to fuel. However, your body is only going to utilize fat when the sugar is depleted.
Glucose levels are tracked through your mind constantly, so the brain detects if the sugar level drops in the blood resulting in needless muscle fatigue. Having enough sugar in your system may prevent you from hitting the dreaded”wall” Your body stores glucose in the liver and also in your muscles as glycogen. Also your body can only store enough glycogen for about 90 minutes of strenuous exercise, which explains why seasoned runners believe in”carb-loading” prior to a marathon or half marathon.
“Carb loading” the ideal way.
When consuming carbohydrate meals before a race, you want your liver and muscles to store the maximum quantity of glycogen to stop poorly fueled muscles. This is only necessary if you are doing endurance race events. You will discover some weight gain. This is great because it indicates that you’ve fueled up correctly and it will help keep you from getting dehydrated during your run. You should eliminate the 2-3 pounds in just a day or 2. But if you’re carb-loading each day, you will observe unwanted tightness in your running shorts. To get the most from carb-loading:
Boost your carbs 1 to 3 days before a long run. . Most runners load at dinner the night before a major race event. Instead, you might want to eat the majority of your carbs for breakfast or lunch the day before the event.
It is advised that runners will need to consume 4-10 grams of carbs for every pound of body fat (for a 150 pound runner that has 600 g, or 2,400 calories, of carbohydrates each day). Endurance or ultra-marathon athletes consume around 10 grams for every pound of body fat. Reduce the fats and increase the carbohydrates to 85 to 95 percent of those foods before the race.
Prevent anything you are not used to eating before longer runs. Limit high-fat foods such as butter, creamy sauces, cheese, ice cream, and reduce your protein consumption.
Carbs are crucial before, during, and after a run.
Taking in carbohydrates during a run slows down the pace at which you use your stored glycogen and helps keep you going longer, and that’s the reason why there are sports drinks and gels at channels at long race events. What’s more, if you eat protein and carbohydrates post-run, you set up your body to ideally restock glycogen stores for the next workout and help rebuild muscles. A Few things to remember when fueling your body:
30 minutes prior to running, have a very simple carbohydrate snack like a bagel, a banana, dried fruit, applesauce, or sports beans.
Within 30 to 60 minutes after your workout, have a food or snack which includes protein and carbohydrates.
What carbohydrates do you like? Share your thoughts in the comments below.