Carb-loading the right way

JACKSONVILLE, NC, UNITED STATES

11.26.2014

Story by Cpl. Mary Carmona 

Marine Corps Installations East       

JACKSONVILLE, N.C. - I’ve always been under the impression that prior to a race a runner should eat, nay, deserves to eat, a glorious, heaping pile of pasta.

If anyone calls into question the enormous amount piled on the plate of said runner, the swift retort of “I’m carbo-loading, bro,” is expected and justified.

Imagine my chagrin upon finding out that carbo-loading isn’t the process of devouring plate after plate of spaghetti the night prior to a Physical Fitness Test.

Carbo-loading is actually more of a science then justified gluttony.

Let’s explore the world of carbs and energy.

Certain kinds of carbohydrates are stored in the muscles as something called glycogen, which according to Runner’s World is “your body’s most easily accessible form of energy.”
So, ideally, you want to build the levels of glycogen in your muscles as high as you can.

This takes longer than one carbo-loading session within 24 hours of the running event. Those who run as a lifestyle probably maintain a diet that is high in carbohydrates.

For those who are running a marathon for the first time or only hit up major running events a few times a year, carbo-loading might start a week or two prior to the event.

To properly build up your glycogen levels start infusing carbohydrate-heavy foods into your meal plans, a week or two ahead.

Some good “carbo-loading” food selections are bread, yogurt, pasta, oatmeal and even some fruits.

Just make sure if you go the fruit route that they aren’t too fiber-heavy. Too much fiber could make you quite uncomfortable during your race.

Bananas seem to be the low-fiber fruit of choice for runners.
During the time carbo-loading process, you’re muscles are slowly but surely building up glycogen, providing a store of energy so you can perform well during the run.

Don’t get the idea that you’ll perform extra-well, however. The glycogen store simply helps to provide you with energy for a longer time period.

So, why bother with the whole process? If you’re fighting to stay on the road amidst thousands of other runners to complete a 26.2-mile stretch, running out of energy during the first two hours could make that last part of the race quite miserable.

You still can get energy from your fat stores, but it takes longer, so you hit a metaphorical wall whilst you wait for your fat to evolve into renewed strength.

A word to the over-eager; carbo-loading is not necessary for your mile-long jog. Your muscles don’t run out of their normal level of energy for approximately 90 minutes, so you don’t need that backup energy unless you’re participating in a longer, more grueling run.

Perhaps one way to look at this whole affair is that now I don’t have an excuse for just one night of feasting, but a whole week’s worth.

• Date Taken: 11.26.2014
• Date Posted: 11.26.2014 08:22
• Story ID: 148886
• Location: JACKSONVILLE, NC, US