Fitspire

Follow my many fitness adventures and my post-pregnancy weight loss journey

Impeccable Timing, Runners World

on October 19, 2012

I get e-mails from Runner’s World pretty much everyday with tips, quotes, and other running things..you know ‘cuz I’m a runner! haha! Well, yesterdays e-mail topic was: “How to Carbo-load the Right Way”…umm how did Runner’s World know I was doing that! Their timing couldn’t be any more perfect as I am currently carbo-loading and strugglin’! I found the article reallllly helpful and here are some the key points:

  1. Proper carbo-loading—or filling your muscles to the brim with glycogen—won’t make you faster, but it will allow you to run your best and, if you race smartly, avoid the wall. Good thing I’m already slow..
  2. 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
  3. Steerclear 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. (I think I was doing the Frozen Yogurt part right)
  4. At this point, 85 to 95 percent of your calories should come from carbs. You should be eating about four grams of carbs for every pound of body weight (for a 150 pound runner that’s 600 grams—or 2,400 calories—of carbs per day). YIKES…I don’t think I can do that
  5. If you step on the scale while you’re carbo-loading, be prepared to see a number that’s at least four pounds more than your usual weight. The extra pounds mean you get a gold star for carbo-loading properly. With every gram of stored carbohydrate, you store an extra three grams of water, That means your body will be hydrated and fueled as you start the race, ensuring you cross the finish feeling strong. UGHHHHH

So, here I am 2 days away..eating pasta and bread like it’s my job. I can’t wait to get back to normal eating!

2 OR 3 DAYS BEFORE: Switch to carbs
From now through your race, 85 to 95 percent of your diet should be carbs.

NIGHT BEFORE: Don’t stuff yourself
Dinner should be relatively small but carb-heavy. Eat on the early side so you have lots of time to digest.

RACE MORNING: Have breakfast
Three hours before the start, eat 150 grams of carbs, like a bagel and yogurt or sports drink and oatmeal. (umm my race starts at 7:30, you’re telling me I gotta get up at 4:00 am to eat..you’re crazy)

I started carbo-loading last week so my body could get used to it before Sunday and I think it has worked. I have however noticed my cravings for carbs are coming back, I feel hungry a lot! I am a little worried that come Monday I will struggle to kick the carbs out and keep any cravings at bay…

 

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