Pre-race carbo-loading or what to eat before marathon?

Carbohydrates are the main source of fuel for running. As NASM (National Academy of Sports Medicine) states: "Muscle glycogen, that is, stored carbohydrate, is the major source of carbohydrate in the body followed by liver glycogen and blood glucose. Muscle glycogen can be depleted within 2 hours of exercise and liver glycogen stores can be depleted by a 15-hour fat." Therefor it is very important to consume necessary amount of carbohydrates.

Carbohydrate recommendation for distance runners are 7-11 grams per kilogram of body weight (g/kg/d) depending on the training needs and distance (endurance or ultraendurance training). Typical US recommendation for general population is 4-5 g/kg/d.

Among endurance athletes the most popular performance enhancing strategy is carbohydrate loading. It can increase muscle glycogen almost twice. The best way to double muscle glycogen storage is to follow 2-6 days strategy of carbohydrate

intake.

• First 3 days: typical mixed diet with 5 g/kg/d of carbs.

• 3 days before the race day: high carb diet with progressing to 10 g/kg/d of carbs.

It is very important to remember that fiber plays an important role in our gut health that affects how well nutrients are absorbed.

Source: NASM Essentials Of Sports Performance Training, 2nd edition

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