Carbo loading is not a diet plan that can be applied to everyone, but it is a targeted method to maximize the body's potential. By increasing your carbohydrate intake in the 3-4 days prior to an endurance activity (such as a marathon), your body will get additional fuel to compete. The combination of these dietary changes with reduced activity can improve your performance.
Step
Part 1 of 3: Creating a Meal Schedule
Step 1. Consult your doctor before starting this method if you have had any previous health problems
As with any other exercise or diet plan, consult your doctor before you start. This is especially important if you have health problems, such as diabetes. Diabetics will usually have problems with their blood sugar levels if they consume large amounts of carbohydrates.
Step 2. Increase carbohydrate intake 3-4 days before the race
During these 3-4 days, the calories obtained from carbohydrates should cover 70-80% of the total calories you consume in one day. Carbo loading doesn't mean you have to eat more calories overall, but the calories you consume must come from carbohydrates. If this method feels a little daunting, try your best. Gradually, with each race, try to increase your total carb percentage to about 70%.
Good sources of carbohydrates include pasta, bread, yogurt, corn, beans, peas, potatoes, rice, milk, and cereals
Step 3. Focus on complex carbohydrates on day one
On the first day of carb loading, consume most of your calories from carbohydrates that are hard to break down, such as whole grain bread or pasta. This can give the body enough time to process and store these nutrients before an endurance race.
Whole grain rice is a great choice as a source of starchy complex carbohydrates
Step 4. Add simple carbohydrates to the diet on the second day
On the second day of carb loading, start switching from complex carbohydrates to simple carbohydrates. The body can break down simple carbohydrates (such as fruits or dairy products) quickly for immediate fuel. Avoid simple carbohydrates that contain lots of saturated fat (such as cakes) so you don't feel weak during the race.
Step 5. Continue to focus on simple carbohydrates on days three and four
In the last two days before the race, the carbohydrate calories you consume should come entirely from simple carbohydrates that are easy to digest. If a simple carbohydrate type of food works for you (such as bananas), you can make it a staple for carbo loading.
Step 6. Eat small meals 5 to 6 times a day
Eating carbohydrates in three large meals can make your stomach hurt and your body feels heavy. Instead, divide your carbohydrate calories into several main meals and snacks eaten every 2 hours or so throughout the day. Remember, don't eat more, you just need to eat more carbohydrate calories.
For example, three slices of whole wheat toast covered with honey is a great carb meal. If you want something heavier, try having a bowl of whole-wheat pasta with grilled chicken breast
Step 7. Reduce consumption of foods that contain lots of fat and protein when running carbo loading
Avoid heavy meals that contain a lot of meat, such as beef or chicken. Also avoid high-fat foods with low carbohydrate content, such as olive oil. Consumption of calories in the form of simple sugars that provide many calories and are easily processed by the body, such as honey.
Step 8. Avoid trying new foods
Carbo loading is a surprising dietary change for the body. Don't put additional strain on your digestive system by trying to eat new foods or spices in this 3-4 day period. Continue to consume high-carbohydrate foods that are used to the stomach. This can give you the energy you need to overcome any challenge.
Step 9. Don't worry about gaining weight
For athletes, sudden weight gain can be a nuisance. However, understand that most of this weight gain is due to fluid retention. This fluid retention will disappear as soon as you have an endurance race.
Step 10. Be prepared for digestive discomfort
Changing diet suddenly in an extreme way can make the stomach a little upset. Reduce this discomfort by avoiding foods that contain lots of fiber (such as beans) while you are undergoing the carbo loading process.
Part 2 of 3: Eating well the day before the competition
Step 1. Maintain a diet by consuming 70% of calories from carbohydrates
Don't eat a lot of carbohydrates at the last minute. If you eat a lot of carbohydrates in the evening or a few hours before the race, you may experience extreme nausea or stomach upset. The effects can be so extreme that you vomit or cramp during the race.
Step 2. Eat the last substantial meal 12 to 15 hours before the race
If the event takes place in the morning, then you should have eaten a high-carb dinner the night before. The body will have time to convert these carbohydrates into energy. Many athletes ate their favorite foods at the time, such as a plate of whole-grain pasta with marinara sauce (an Italian sauce made of tomatoes, onions, and spices).
Step 3. Have a small snack 2-4 hours before the race
It's only aimed at maximizing energy levels right before the race. Enjoy some rice cakes or a slice of whole wheat bread with fruit. Choose snacks that are not heavy on the stomach and not filling.
Step 4. Rest throughout the day before the endurance race
Go ahead and do minimal daily activity, but don't do anything sports. If you are too active, the carbohydrates that have been stored in the body will be reduced or used. Don't ruin your hard work! If you really want to exercise, reduce the time as much as possible.
Part 3 of 3: Recovering After the Race
Step 1. Replenish the body's energy stores during the race
After doing all the initial designs, you may forget that you need to maintain your energy to complete the endurance race. Aim to eat or drink 30-60 grams of high sugar carbohydrates per hour. You can consume sports drinks to hydrate your body and restore energy.
When running a race, watch out for cramps or stomach pains. If you start to experience it, take a break to rest. If the pain persists, you may need to seek medical attention
Step 2. Have some salty snacks after the race
Perhaps you will crave salty food as soon as the endurance race is over. This happens because your body is trying to replace all the salt you just expelled through sweat. It doesn't matter if you eat nuts or even a bag of chips after the race. Don't forget to rinse it off by drinking lots of water to keep the body hydrated.
Step 3. Eat a high-carbohydrate meal or snack after the race
If the stomach is calm, you should start to replenish glycogen stores by eating foods that contain lots of carbohydrates. Again, choose foods that are easy to digest and you normally eat. Do not overeat because it can make the body feel uncomfortable.
Step 4. Reduce carbohydrate calorie consumption for the next 3-4 days
Do not go straight back to the old diet after the race because it can cause digestive problems. Instead, gradually reduce the consumption of carbohydrate calories and replace them with other foods, such as protein. Pay close attention to the foods and snacks you consume to ensure that you are maintaining a balance between simple and complex carbohydrates.
Tips
Do your best to stay hydrated, and don't drink alcoholic beverages. The color of the urine should be pale yellow when you go through the carbo loading process
Warning
- If you feel unwell at some point during carbo loading, stop the process and continue with your normal diet.
- Be careful not to eat all the food. Remember, the goal of this program is not to eat larger amounts of food overall, but to increase carbohydrate consumption.
