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Carb-loading

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By (user no longer on site) OP   
over a year ago

Anyone do/done this? Either before a marathon or sporting event, reduce exercising down the day before and consume large amounts of food for energy the next day?

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By (user no longer on site)
over a year ago

I have done it but over a week.

Reduce carbs down Monday, Tuesday, Wednesday then load Thursday, Friday and Saturday.

It was a struggle to fit it all in

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By (user no longer on site)
over a year ago

Yep, strongman comp tomorrow, last 3 days has just been Carbs on Carbs, makes a massive difference on the day.

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By (user no longer on site) OP   
over a year ago

Did you both stick to a particular type of food when carb-loading?

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By (user no longer on site)
over a year ago


"Did you both stick to a particular type of food when carb-loading?"

Mine was running related so was more about easy digestion. Some of it was food and some drink - I was drinking two bottles of Lucozade sport a day in between small and frequent meals

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By *ranny-CrumpetWoman
over a year ago

The Town by The Cross

I tend to keep exercising to the minimum and up the carbs with lemon roulade and crisps. Really works.

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By (user no longer on site)
over a year ago

I usually start 3 days before on low GI carbs, grains, whole wheat pasta etc. The day before I transition between low GI to high GI through the day. Tonight will be a huge pizza, pasta and garlic bread. Total Carbs for today will be 800-1000g

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By (user no longer on site)
over a year ago

My friend did the Brighton marathon this year and I made sure that he just did a little walking and ate pasta and bread to excess the day before. He ate until he physically couldn't eat anymore, but the next day he did the marathon with ease - well done to him as it was his first one!

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By (user no longer on site) OP   
over a year ago

I kinda did it a few years back before my half marathon. Ate a lot but wasn't sure what kinda of carby foods I should have been eating

Completed in under 2 hours though so was happy at the end.

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By (user no longer on site)
over a year ago


"Anyone do/done this? Either before a marathon or sporting event, reduce exercising down the day before and consume large amounts of food for energy the next day?"

Christ! That's how I live my life.

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By (user no longer on site)
over a year ago

I've done this before two Ride London 100 bike rides. Found it really helpful. I ate a lot of porridge oats and pasta and rice. There's a few guides to it online. Can't remember which one I followed. I had the link saved on my old phone.

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By *ittle_brat_evie!!Woman
over a year ago

evesham

I did before the marathon although I don't think I did it right.

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By (user no longer on site)
over a year ago

This is what I follow if riding in a long distance bike sportive on a Sunday

Monday - No carbs and normal training.

Tuesday - No carbs aNd normal training

Wednesday - No carbs and hard training

Thursday - No carbs and rest day

Friday - Small amount of carbs and very light training

Saturday - Normal/slightly higher than usual amount of carbs and no training. I'm not a believer in throwing down massive plates of pasta, it's how the body retains what its given. Eating loads can make you feel sluggish And tired.

Morning of event; porridge if I'm starting within a couple of hours and yogurt, eggs and brown toast if starting later in day.

Also keep eating during the event; a mix of energy bars, gels, bananas and peanut butter sandwiches works for me

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By (user no longer on site)
over a year ago

Why would you people cut carbs out of your diet in the final week before competition or event? In weight class sports it is done to reduce weight for weigh-in, but any other sports you just depraving your body of it's main fuel when you need it the most?

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By (user no longer on site)
over a year ago

I used to do it when I was into ironman but over a week not just the day before.

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By (user no longer on site)
over a year ago


"This is what I follow if riding in a long distance bike sportive on a Sunday

Monday - No carbs and normal training.

Tuesday - No carbs aNd normal training

Wednesday - No carbs and hard training

Thursday - No carbs and rest day

Friday - Small amount of carbs and very light training

Saturday - Normal/slightly higher than usual amount of carbs and no training. I'm not a believer in throwing down massive plates of pasta, it's how the body retains what its given. Eating loads can make you feel sluggish And tired.

Morning of event; porridge if I'm starting within a couple of hours and yogurt, eggs and brown toast if starting later in day.

Also keep eating during the event; a mix of energy bars, gels, bananas and peanut butter sandwiches works for me"
i found fig rolls worked for me in the London 100 both times. Although the first one I did (shortened to 86 miles because of a rain storm) left me with soggy fig rolls.

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By *ophieslutTV/TS
over a year ago

Central

I can see a few people binging carbs before their predicted sex marathons now

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By (user no longer on site)
over a year ago


"This is what I follow if riding in a long distance bike sportive on a Sunday

Monday - No carbs and normal training.

Tuesday - No carbs aNd normal training

Wednesday - No carbs and hard training

Thursday - No carbs and rest day

Friday - Small amount of carbs and very light training

Saturday - Normal/slightly higher than usual amount of carbs and no training. I'm not a believer in throwing down massive plates of pasta, it's how the body retains what its given. Eating loads can make you feel sluggish And tired.

Morning of event; porridge if I'm starting within a couple of hours and yogurt, eggs and brown toast if starting later in day.

Also keep eating during the event; a mix of energy bars, gels, bananas and peanut butter sandwiches works for mei found fig rolls worked for me in the London 100 both times. Although the first one I did (shortened to 86 miles because of a rain storm) left me with soggy fig rolls. "

I used to take Jaffa cakes with me, but on ride the chocolate melted them into a big ball which resulted in me ending up covered in chocolate. I had that much around my mouth I looked like a small child then I crossed the finishing line

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By (user no longer on site)
over a year ago


"Why would you people cut carbs out of your diet in the final week before competition or event? In weight class sports it is done to reduce weight for weigh-in, but any other sports you just depraving your body of it's main fuel when you need it the most?"

It's to do with retaining energy, you cut the carbs and train normally (one day hard) so that when you eat them before the event the body stores them more efficiently.

It's not really loading more stripping

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By *ittle_brat_evie!!Woman
over a year ago

evesham


"Why would you people cut carbs out of your diet in the final week before competition or event? In weight class sports it is done to reduce weight for weigh-in, but any other sports you just depraving your body of it's main fuel when you need it the most?"

I was told Monday to weds before the marathon reduce carbs and increase protein to help muscles repair etc then reintroduce carbs from Thursday, am eating more carbs on the Saturday before.

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By (user no longer on site)
over a year ago

The other thing to remember if you're carb loading is timing.

Eat too early the night before and if you're unlucky then you'll be joining the pre-event poo queue at the portaloos which will is not only dismal but will leave you feeling hungry after waving goodbye to the pound of pasta you had for tea. Or if you're really unlucky it will drop onto the bottom shelf during the first half hour of the event.

Sorry for being a bit of a bore about this, but I've 20 years of event experience, some of it bad.

Keep fuelled and keep going

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By (user no longer on site)
over a year ago


"My friend did the Brighton marathon this year and I made sure that he just did a little walking and ate pasta and bread to excess the day before. He ate until he physically couldn't eat anymore, but the next day he did the marathon with ease - well done to him as it was his first one!"

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By *ensualtouch15Man
over a year ago

ashby de la zouch


"Why would you people cut carbs out of your diet in the final week before competition or event? In weight class sports it is done to reduce weight for weigh-in, but any other sports you just depraving your body of it's main fuel when you need it the most?"

The concept is super

compensation

Thus if a human depletes their glycogen stores especially by activities , if timed correctly when they next eat carbohydrates their muscles will hold more glycogen , hopefully giving a longer time at a higher performance

Personally I combine this concept with keto adaption

Glycogen is a fast acting fuel however the average human can only store 500 grams and at 4 cal per gram that's only 2000 calories and of course the lower one dips into this fuel the harder it becomes to perform

Due to a habitually poor diet most humans are carb adapted and their bodies love sugar to burn and this is why many who try endurance sport hit the wall as they become glycogen

depleted fortunately one can alter how and which fuels we burn

A carb adapted human may be burning glycogen at a high rate even at a heart rate of 110 120

Training the body to consume it's own fat as fuel 9 cal per gram at higher heart rates enables the endurance athlete to go longer and stronger before dipping into the precious glycogen

What is also important while carb loading is hydration as to fix glycogen the body needs 3 grams of water to every gram of carb , thus over a 2 day carb load a persons weight should increase by 2000 gram

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By (user no longer on site)
over a year ago

[Removed by poster at 14/05/17 13:38:42]

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By (user no longer on site)
over a year ago

I have done it and it is also called carb cycling, on a workout day you have high carbs then next day a low and a medium day.

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By *ensualtouch15Man
over a year ago

ashby de la zouch


"I have done it and it is also called carb cycling, on a workout day you have high carbs then next day a low and a medium day."

Shag , you must know carb cycling is for body fat management and not physical performance x

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By (user no longer on site)
over a year ago


"Why would you people cut carbs out of your diet in the final week before competition or event? In weight class sports it is done to reduce weight for weigh-in, but any other sports you just depraving your body of it's main fuel when you need it the most?

The concept is super

compensation

Thus if a human depletes their glycogen stores especially by activities , if timed correctly when they next eat carbohydrates their muscles will hold more glycogen , hopefully giving a longer time at a higher performance

Personally I combine this concept with keto adaption

Glycogen is a fast acting fuel however the average human can only store 500 grams and at 4 cal per gram that's only 2000 calories and of course the lower one dips into this fuel the harder it becomes to perform

Due to a habitually poor diet most humans are carb adapted and their bodies love sugar to burn and this is why many who try endurance sport hit the wall as they become glycogen

depleted fortunately one can alter how and which fuels we burn

A carb adapted human may be burning glycogen at a high rate even at a heart rate of 110 120

Training the body to consume it's own fat as fuel 9 cal per gram at higher heart rates enables the endurance athlete to go longer and stronger before dipping into the precious glycogen

What is also important while carb loading is hydration as to fix glycogen the body needs 3 grams of water to every gram of carb , thus over a 2 day carb load a persons weight should increase by 2000 gram

"

Insightful post

I go Keto every so often but only last a month (poor discipline). The first two weeks my performance in steady state, hiit and resistance all drops significantly until week 3 when performance improves again. I'm assuming this is when I become Keto adapated?

If you do boxing then would you attempt Keto for say ten high paced rounds lasting three minutes?

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By (user no longer on site)
over a year ago

Are carbs good if im lifting weights?

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By *ensualtouch15Man
over a year ago

ashby de la zouch


"Are carbs good if im lifting weights?"

Yes and no and a vast grey scale inbetween , the question is far too open , goal , body composition, experience will all have an effect upon the right answer to that question

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By (user no longer on site)
over a year ago

Current research supports carb loading but only for few days before the event itself rather than full week

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By (user no longer on site)
over a year ago


"Are carbs good if im lifting weights?"

Look into carb cycling

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By (user no longer on site)
over a year ago


"I have done it and it is also called carb cycling, on a workout day you have high carbs then next day a low and a medium day.

Shag , you must know carb cycling is for body fat management and not physical performance x"
Yes and it kinda does as if you dont eat more carbs on training days, you dont perform as good.

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By (user no longer on site)
over a year ago


"Are carbs good if im lifting weights?

Look into carb cycling "

Im not a body builder i nust lift weights a couple of times a week,i just want to know what food to eat

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By (user no longer on site)
over a year ago


"Are carbs good if im lifting weights?

Look into carb cycling

Im not a body builder i nust lift weights a couple of times a week,i just want to know what food to eat"

Im more of a swimmer really,which counteracts the weights if you think about it

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