The term carbo-loading does not mean a free and indiscriminate diet, but an approach aimed at optimizing one's physical resources. By increasing your carbohydrate intake over the course of 3-4 days before an endurance competition (such as a marathon), you can provide your body with additional energy to function at its best. This dietary change coupled with a reduction in physical activity can guarantee an improvement in performance.
Steps
Part 1 of 3: Establish a Diet
Step 1. Talk to your doctor before you begin
If you have a health problem, consult your doctor before embarking on any sports or eating program. This is especially true if you have a disease, such as diabetes. People with diabetes generally do not tolerate changes in carbohydrate consumption and blood sugar levels well.
Step 2. Increase your carbohydrate intake 3-4 days before the sporting event
During this period, the calories supplied by carbohydrates should cover 70-80% of the daily caloric requirement. Carbo-loading does not mean taking in more calories in general, but only those that come from carbohydrates. If that sounds a little daunting, try hard. Try to gradually increase the percentage of total carbohydrates until it reaches 70%.
Excellent sources of carbohydrates include pasta, bread, yogurt, beans, corn, peas, rice, milk, potatoes, and grains
Step 3. Prioritize complex carbohydrates on day one
On the first day of carbo-loading, you should get most of your calories from non-easily degradable carbohydrates, such as wholemeal bread or pasta. They give the body the time it needs to assimilate and store nutrients before competition.
Brown rice is another great source of starchy complex carbohydrates
Step 4. On the second day, add simple carbohydrates
On the second day, start replacing complex carbohydrates with simple ones. The body is able to break them down quickly to get ready energies, such as dairy products or fruit. Avoid foods that contain simple carbohydrates and are high in saturated fat at the same time, such as cookies, otherwise you may feel weighed down on race day.
Step 5. Continue eating simple carbohydrates on the third and fourth days
In the days immediately preceding the sporting competition, the calorie intake of carbohydrates should come almost entirely from simple and easily digestible carbohydrates. If you find a particular carbohydrate food that suits your needs, such as bananas, use it as the basis for your diet.
Step 6. Have 5-6 small meals a day
By filling yourself up with carbohydrates 3 times a day, you can experience stomach upset and promote a feeling of general heaviness. Rather, break down the calorie intake of carbohydrates into a series of meals and snacks to be consumed 2 hours apart throughout the day. Remember that you don't want to increase your total calorie intake, just the carbohydrate intake.
For example, 3 slices of toasted whole grain bread spread with honey make for a great carbohydrate meal. If you're looking for something more consistent, try grilled chicken breast accompanied by a plate of pasta
Step 7. Reduce the consumption of high-fat and protein-rich foods while carbo-loading
Avoid large meat-based meals, such as chicken and beef. Also, if a dish contains a lot of fat (such as olive oil), but low in carbohydrates, you may want to leave it alone. Try to eat simple sugars, such as honey, as they provide the body with a lot of calories and are easy to assimilate.
Step 8. Don't try new foods
Carbo-loading is already a pretty drastic dietary change for the body. Don't overload your digestive system by experimenting with new dishes or spices over a 3-4 day period. Rather, limit yourself to the carbohydrate-rich foods you are already used to so that you have the energy to tackle any challenge.
Step 9. Expect weight gain
For an athlete the idea of suddenly gaining weight is not very welcome. However, rest assured that most of the weight you will gain depends on water retention, so it will disappear shortly after the sporting event.
Step 10. Be prepared for some digestive upset
Changing your diet so abruptly - and even a little extreme - can upset your tummy. You can relieve discomfort by avoiding high-fiber foods, such as beans, during the carb-loading process.
Part 2 of 3: Eat Well the Day Before the Competition
Step 1. Have 70% of your calories come from carbohydrates
Don't gorge yourself on carbs at the last minute. If you try to take them in excessive quantities the night before (or a few hours before) the competition you could suffer from nausea or severe stomach pain. In fact, the discomfort can be so intense that it encourages vomiting or cramps during the competition.
Step 2. Stop eating for 12-15 hours before the competition
If you have to compete in the morning, you will need to have a carbohydrate dinner the night before to give your body the time it needs to turn those nutrients into energy. Many athletes have a favorite dish, for example spaghetti alla marinara.
Step 3. Have a small snack 2-4 hours before the competition
It's just a way to boost your energy levels before the race. Eat some rice cakes or a slice of toast with fruit. Choose a snack that avoids straining an already full stomach.
Step 4. Rest the day before the race
Live your day normally, but without getting tired. If you try hard, you will end up decreasing or burning the carbohydrates you have tried so hard to store. Don't ruin all the work! If you want to train, don't overdo it.
Part 3 of 3: Regaining Energy After Competition
Step 1. Replenish the body's energy reserves during the race
After all you've had to do to prepare, don't forget to conserve your energy throughout the competition. Try to eat or drink 30-60 grams of sugar-rich carbohydrates every hour. For example, sports drinks hydrate and give the right energy boost.
Watch out for stomach cramps or pains while exercising. If you start experiencing these symptoms, stop and give yourself a break. If they increase, you probably need medical attention
Step 2. Have a salty snack after the race
If immediately after a run or other endurance competition you have a craving for salty food, it means that your body is trying to restore the salt lost in sweat. Eat some dried fruit or even a packet of potato chips. Make sure you drink plenty of water to keep yourself hydrated.
Step 3. After the race, eat lots of carbohydrates
Once your stomach has settled down, you should start replenishing your glycogen stores with a meal consisting mostly of carbohydrates. Again, choose digestible foods you are used to. Be careful not to overdo the portions, otherwise you may feel sick.
Step 4. Reduce calorie intake from carbohydrates over the next 3-4 days
Don't go back to your old eating habits right away, otherwise you may have digestive problems. Instead, gradually reduce your consumption of carbohydrates and replace them with other nutrients, such as proteins. Keep an eye on meals and snacks to make sure you maintain a good balance between simple and complex carbohydrates.
Advice
Stay hydrated and avoid alcoholic beverages. Urine should be pale yellow throughout the carbohydrate loading process
Warnings
- If you feel sick, stop carbo-loading and resume your normal diet.
- Be careful not to eat everything you see. Keep in mind that the goal is not to eat more, but to increase the consumption of carbohydrates.
