Q: Should I carbo-load the night before a big race?
A: Eating extra carbohydrates won't help you
run faster or longer for races less than 90 minutes. But for longer races (triathlons, marathons, etc.), you'll want to make carbs
the focus of your nutrition strategy in the weeks leading up to the race—carbs
should be at the center of all meals and snacks. Then as you head into the
tapering phase of your training, simply keep your calories and carbs the same as
the weeks prior. This will help keep your body properly fueled heading into race
day.
The night before the race, eat a balanced meal comprised of whole grain
carbs, lean proteins, and healthy fats with generous
portions of fruits and vegetables. On race day, have a pre-race snack such as a
bagel with peanut butter an hour or two hours prior to lining up. And don't
forget to hydrate with water and sports drinks such as Gatorade at each fueling
station to maintain your carbohydrate and electrolyte balance during the
race.
Luke Bream on 31 Oct 09Ask any ultra distance competitor when the most difficult time to race is and most will tell you it is through the night. The darkness, the shadows, the cold, the loneliness and fatigue all play their part in sapping vital energy and motivation. There is no feeling like the joy of dawn to raise flagging spirits and banish the dark thoughts of the night before. Gillian Jornet endured just such a night on his way to setting an ultra marathon trail running record for Europe's toughest mountain trail the GR20.
