CARB LOADING… WHERE TO BEGIN

Carb loading before a long run can help maximize your energy stores for race day. Here’s a step-by-step guide to avoid hitting the way on race day:

1. Timing:

• Start your carb-loading about 3 days before the race.

• Its best to aim to consume 10 - 12 times your bodyweight (kg) in grams over the 48 hours prior to the race.

• So 60kg bodyweight - try aiming for approx 600 grams of carbs in this time. Use a tracking tool like MyFitnessPal to help keep you on track.

2. Increase Carbohydrate Intake:

• Aim for 70-80% of your total calories to come from carbohydrates. Good sources include:

  • Pasta

  • Rice

  • Bread

  • Potatoes

  • Fruits

  • Oatmeal

3. Moderate Protein and Fat:

• Keep protein moderate (10-15% of calories) and fat low (10-15% of calories). Focus on lean proteins like chicken or fish and healthy fats in moderation.

4. Hydration:

• Stay well-hydrated throughout the carb-loading phase. Water is crucial as increased carbohydrate intake requires more water for storage.

• You can also use electrolyte tablets the day before and morning of a race to ensure you’re fully hydrated.

5. Meal IDEAS:

• Breakfast: Porridge with banana and honey.

• Lunch: Baked potatoes with cheese with a side of fruit.

• Dinner: Pasta with tomato sauce and a side of garlic bread.

6. Snack Smart:

• Choose carb-rich snacks like granola bars, rice cakes, or bananas.

7. Avoid High Fiber:

• Limit high-fiber foods in the last 24 hours to prevent tummy issues.

8. Pre-Race Meal:

• On race day, have a carb-rich breakfast 2-3 hours before, such as toast with jam or a bagel with peanut butter or porridge.

• Its also a good idea to have a light cab-based snack 60 mins before the start line - like a banana or a cereal bar.

9. Listen to Your Body:

• Pay attention to how your body feels during the loading phase. Adjust as necessary based on your individual needs.

10. Practice:

• Try your carb-loading strategy during training runs to see how your body responds. Its important not to try anything new on race day (that goes for your fuelling, your kit and most importantly, your shoes!)

By following these tips, you’ll be well-prepared to tackle your half marathon! Good luck!