carb loading
I am starting to increase my milage for running, because I am training for a half marathon. And I want to know if carb loading is ok or not with my RNY. I can eat breads, but pasta I have stayed away from so far. Should I eat a plate of pasta or just take the Jelly belly beans?
thanks for your help
shane
thanks for your help
shane
I don't know if I'd carb load for anything under 10 miles. Personally I haven't carb-loaded for anything other than my longest of races (70.3 and marathons). Even the 19 mile runs I haven't done much out of the norm. Nutrition will be an issue you'll want to experiment with and get as much feedback from people as you can:
My nutritional plan involves Guu, Gatorade, and when I'm not being an idiot salt pills. The Guu/Gatorade are standard in anything over a 10k, racing or training, Salt pills would be anything that's going to take longer than an olympic tri.
My nutritional plan involves Guu, Gatorade, and when I'm not being an idiot salt pills. The Guu/Gatorade are standard in anything over a 10k, racing or training, Salt pills would be anything that's going to take longer than an olympic tri.
Carbo-loading is really only effective if it's part of a conscious training plan that includes periodization. And you only do it starting a few days maybe a week before your race.. You don't do it as part of training.
During training, studies have shown the following:
up to 1 hour of exercise, water alone is sufficient
1 to 2 hours, you need to also replace some carbs and electrolytes
over that, you need to also replace some protein and a little fat
So, if you are exercising more than an hour, use a sports drink or using water plus gels/beans/blocks. If it's more than 2, maybe an energy bar (that also has fat and not just carbs/protein) or part of a bar ... assuming eating solid food won't give you GI issues.
After exercise, be sure to have something with carbs and protein 30-60 min. after. Chocolate milk is supposed to be a good. I often have cheese sticks or half a PB & J sandwich.
Also, you can't really replace all your calories when you exercise because your body can't absorb that many calories during exercise. If you eat more than you can absorb, you can have GI issues as well. I find I can't have anything solid when I run, for example, and I need to consume only 200 calories an hour or I get gassy or diarrhea.
There are a number of formulas for figuring out how many calories you should consume. 2x your lean muscle mass is one. You can use a formula to get into the ballpark but then you just have to experiment.
During training, studies have shown the following:
up to 1 hour of exercise, water alone is sufficient
1 to 2 hours, you need to also replace some carbs and electrolytes
over that, you need to also replace some protein and a little fat
So, if you are exercising more than an hour, use a sports drink or using water plus gels/beans/blocks. If it's more than 2, maybe an energy bar (that also has fat and not just carbs/protein) or part of a bar ... assuming eating solid food won't give you GI issues.
After exercise, be sure to have something with carbs and protein 30-60 min. after. Chocolate milk is supposed to be a good. I often have cheese sticks or half a PB & J sandwich.
Also, you can't really replace all your calories when you exercise because your body can't absorb that many calories during exercise. If you eat more than you can absorb, you can have GI issues as well. I find I can't have anything solid when I run, for example, and I need to consume only 200 calories an hour or I get gassy or diarrhea.
There are a number of formulas for figuring out how many calories you should consume. 2x your lean muscle mass is one. You can use a formula to get into the ballpark but then you just have to experiment.
HW - 225 SW - 191 GW - 132 CW - 122
Visit my blog at Fatty Fights Back Become a Fan on Facebook!
Starting BMI 40-ish or less? Join the LightWeights
There are some great articles on this from active.com
Dave Scott recently had one where he explains carb loading for an Ironman distance race.
He only does it for 2 days prior to the race and then it is very controlled, based on grams of carbs recommended X your weight. And this is with the first day being heavier on the carbs and reducing the intake during the second day with just a light meal the night before. He promotes wanting you to have the energy stored, but not have a full stomach.
No scientific data from me, but I agree with it. I am a sloth (even more than usual) if I am working on a full stomach. Most of the plans I see call for 3 or more hours with no food prior to the start of the race. You get the benefit of the nutrients without having it still sitting in your stomach for the race.
Here are a couple articles where he discusses the issue.
http://www.active.com/triathlon/Articles/Dave_Scott_s_top_five_race-day_nutritional_tips.htm
http://ironman.active.com/page/Nutritional_Fueling_for_an_Ironman.htm
Dave Scott recently had one where he explains carb loading for an Ironman distance race.
He only does it for 2 days prior to the race and then it is very controlled, based on grams of carbs recommended X your weight. And this is with the first day being heavier on the carbs and reducing the intake during the second day with just a light meal the night before. He promotes wanting you to have the energy stored, but not have a full stomach.
No scientific data from me, but I agree with it. I am a sloth (even more than usual) if I am working on a full stomach. Most of the plans I see call for 3 or more hours with no food prior to the start of the race. You get the benefit of the nutrients without having it still sitting in your stomach for the race.
Here are a couple articles where he discusses the issue.
http://www.active.com/triathlon/Articles/Dave_Scott_s_top_five_race-day_nutritional_tips.htm
http://ironman.active.com/page/Nutritional_Fueling_for_an_Ironman.htm
The first time you do something - It's going to be a personal record!
Hi Shane,
I just went to the NY conference and attended the seminar with the exercise physiologist. He said that you need to eat complex carbs 1/2 hour before you exercise. He said a banana is a good choice. You could probably google it and find other great choices too. Eating protein alone does nothing. When you are done exercising, then you can eat the mix of what you normally would.
Hope this helps.
Tammy :-)
Most Active
Recent Topics
