![]() ![]() Keep portions consistent: You don’t need to eat extra food or more calories - you’ll be less active during this time, so try to keep your portions and amount of calories you’re eating the same and change the composition of your plate to focus on carbs.Balance your diet: This doesn’t mean eliminating protein and fat completely for carbohydrates - you still need some good balance to feel great on race day! The numbers end up being 4.5 to 5.5 grams of carbs per pound of body weight, which sounds like a lot of carbohydrates, so just focus on those whole grains, vegetables, fruits, potatoes/sweet potatoes and dairy foods as tolerated several days before the race by adding a serving of those foods at each meal and decreasing protein and fat servings.This can easily be done by increasing your portions of carbohydrate foods (add an extra serving of carbohydrates during the day) and decreasing your protein and healthy fats. When to start: Start several days before your race by increasing your normal amount of carbohydrates from 55 to 65 percent to 70 percent in those several days before your race.You’ll find so many methods for the best way to carbohydrate load, but one of the easiest ways is to make sure your mileage is low the week before your marathon, and focus on increasing your carbohydrate intake two to three days before your race. Load, then taper: Research shows that as few as two to three days of carbohydrate loading in addition to rest (tapering) can optimize glycogen stores.Those high energy stores won’t necessarily make you faster, but they can help delay fatigue. Carbs are stored as glycogen in the liver and muscles, and our muscles use this fuel primarily during a race. Who should do it: Runners who are racing over 90 minutes should think about carbohydrate loading.Define carb loading: Carb loading is the traditional practice of runners focusing on eating carbohydrates in the days leading up to their race to optimize their glycogen stores.Let’s look at why they’re needed, when it’s necessary and how many grams of carbs are needed: But, your marathon week nutrition needs special focus on carbohydrates. ![]() Runners are notorious for eating a high carbohydrate diet. Get pro running tips: Sanford Sports Runners Coaching When you run out of carbohydrates on a run, you can “hit the wall” or get that feeling of fatigue, where you think you can’t take another step. Your meals in the week leading up to a big race can make or break your performance, no matter your race goals. You don’t have to be an elite runner to apply science-based recommendations about carbohydrate loading and marathon week nutrition. ![]()
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