What is carbo-loading and is it worth it?

With Comrades Marathon 2017 around the corner, what is carbo-loading and why do long-distance runners do it?

Carbohydrate loading, commonly referred to as carb-loading or carbo-loading, is a strategy used by endurance athletes, such as runners, to maximise the storage of glycogen (or energy) in the muscles and liver.

Most runners know they should eat pasta, rice, potatoes, or other high-carb foods before marathon. Carbs are a great source of energy, and you need a lot of energy to finish a marathon. But many runners are far less clear on how many carbohydrates they should eat and when to start loading up.

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Here’s what every runner needs to know about carbohydrates, so you can toe the line fully fueled and ready to go.

Carb Science

When you eat a bowl of spaghetti, most of the carbs are stored as glycogen in your muscles and liver. Glycogen is your body’s most easily accessible form of energy, but it’s not the only source. During a marathon you burn both glycogen and fat. But the latter is not as efficient, which means your body has to work harder to convert it into fuel.

When you run out of glycogen during a race you hit ‘the wall’. Your body has to slow down as it turns fat into energy. Proper carbo-loading won’t make you faster, but it will allow you to run your best and, if you race smartly, avoid the wall.

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Choose Wisely

Which carbs should you load up on? Tortillas, oatmeal, bread, pancakes, waffles, bagels, yogurt, and juice are all easy-to-digest options. Many fruits are high in carbs but are also high in fiber—and too much can cause stomach trouble midrace. Bananas are a low-fiber choice and you can peel apples, peaches, and pears to reduce their fiber content. Indulge in white bread and baked potatoes without the skin since both are easily digested.

Steer clear of high-fat foods—like creamy sauces, cheese, butter and oils, as well as too much protein. Both nutrients fill you up faster than carbs and take longer to digest. Pick jam not butter for your toast, tomato sauce in lieu of alfredo sauce on your pasta, and frozen yogurt instead of ice cream for dessert.

How much?

You can’t completely fill your muscles with glycogen from just one meal, which is why you should start carbo-loading two or three days before your race. It is recommended 85 to 95% of your calories should come from carbs and eating about four grams of carbs for every half a kilogramme of body weight (for a 70kg runner that’s 600g or 2,400 calories of carbs per day).