Carbo-loading can help you race without hitting the wall—as long as you do it right.
By Dimity McDowell;
Image by Lisa Shin
Published September 27, 2011
Most runners know they should eat pasta, rice, potatoes, or other high-carb foods before a half or full marathon. After all, carbs are a great source of energy, and you need a lot of energy to cover 13.1 or 26.2 miles. But many runners are far less clear on how many carbohydrates they should eat and when to start loading up. “When I go to marathon expos,” says Monique Ryan, R.D., author of Sports Nutrition for Endurance Athletes, “I’m amazed how many people haven’t carbo-loaded properly. Runners train so hard and then arrive with a huge handicap.” Here’s what every runner needs to know about carbohydrates, so you can toe the line fully fueled and ready to go.
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