• Carb loading involves eating more carbohydrates to fuel yourself before a marathon.
• Consuming simple carbohydrates, lean proteins and water helps you store energy before the race.
• It is also important to reduce fiber and fat intake, as well as avoid spicy or rich foods.

The week before a marathon, runners are supposed to run fewer miles while fueling up on carbs – by eating lots of carbohydrates to store energy for the big day.

This is something I’ve been looking forward to as I prepare to lead my first marathon on November 3. Oh, I duty lie on the couch holding a full pizza box on my stomach? I am do the job while tenderly undressing a burrito in bed?

Now that the week is here, I want to make sure I’m eating well and not just using carb loading as a free pass to eat cake every day. So I consulted Jena Brownsports dietitian specializing in endurance races, who reviewed my program for the week and suggested improvements.

She told me that I should aim for around 8 to 12 grams of carbohydrates per day per kilogram of body weight. Not eating enough carbs before the race can impact my physical and mental performance – she said I’ll get tired sooner, have reduced endurance, and feel like I’m working harder than usual. I really am not.

We did a calculation and I should aim for 508 grams of carbs each day, broken down into 169 grams for three meals and 85 grams for six.

The types of carbs I eat – as well as the foods I pair them with – are also crucial.

Focus on lean proteins with more carbs

Brown said eating proteinideally at all, unprocessed foodsis also very important for sports performance.

My favorite breakfast is peanut butter oatmeal. I use a cup of oatmeal (103g carbs and 26g protein), a scoop of peanut butter (8g protein) and some berries (10g carbs).

Brown said it’s a great choice because the oats provide protein in addition to carbs, while the berries add a few extra carbs and have additional nutritional value.

To meal prep, I made salmon and pasta in a butter-tomato sauce – a variation of a Recipe from the New York Times – with approximately 54 g of protein and 64 g of carbohydrates.

I spoke to Brown on Tuesday and she had a note for this dish: I stuck to whole wheat pasta (my usual dish). go to) while regular pasta made from refined flour would be better for my digestion before the marathon. (Regular pasta contains as much protein and carbohydrates as whole wheat).

Brown explained that because of the volume of carbs I will have to eat, I will consume those that are higher in carbs. fiber (like Ezekiel bread, my other favorite) will cause bloating and discomfort.

Luckily, because I did this early in the week, I was still clear: Brown said the last three days of carb loading were the most important.

I should consume more than half my body weight in fluids

Drinking enough water is always important, but Brown said to increase my intake even more this week. “You need more fluid to store those carbs in your muscles,” she said. At the same time, you don’t want to overdo it and dilute your sodium or electrolyte levels – both are very important for your running performance.

She said that normally, your bare minimum fluids — including things like coffee, juice or milk — should be half your body weight in ounces. This week you should add an additional 20 or 30 ounces of water per day, so I should aim for a total of 90 to 100 ounces.

Brown said. smoothies are “fantastic” because they hydrate and also include electrolytes. After my shorter runs this week, I got a berry smoothie with 55g carbs and 27g protein (from protein powder).

The rest of the time, I remind myself to drink more water and try to get as much water as possible, such as ordering a giant seltzer at the movie theater.

Reduce fiber, fats and spices

Over the past three days, Brown said it’s good to not exceed the minimum recommended fiber and fat guidelines (no more than 25g of fiber for women and 38g of fiber for men, and do not exceed 0.45 g of fat per kilo of body weight, 63 g for me). ).

Pasta is great, but pasta covered in cheese or served with broccoli can contribute to digestion issues and sluggishness.

I remember one of the best runs I ever had was the day after my meal. cottage cheese pastawhich is low in fat and high in protein and carbohydrates: half a cup of cottage cheese contains 14 g of protein, while a package of cooked pasta contains around 111 g of carbohydrates. I prepared it for the rest of the week.

Then came the question that interested me the most: what is the best thing to eat the night before? I ask because I often have “runner’s trots” during long runs and I want avoid the fate of so many former marathon runners. I hope to give my sensitive stomach the best chance of not making me a national title.

Brown said to avoid spicy foods or anything too rich. The best meals would be pasta with tomato sauce or a baked potato, light in garnish. On the morning of the marathon, I would like to stick to simple carbohydrates and sugars that are easier to digest quickly, like a plain bagel and Gatorade.

Carb loading hasn’t been as exciting as I thought it would be. I’ve dreamed of going all-out at an Ethiopian restaurant or challenging the number of rolls an all-you-can-eat sushi restaurant is willing to serve me.

Brown said the temptation to have a fancy celebratory dinner before the race is normal. But she recommended either preparing food at home or looking at the menu in advance (rather than excitedly making a decision at game time).

My friend reserved a table for us at a ramen restaurant the night before. I’ll follow Brown’s advice and order a lighter vegan broth with noodles and seaweed instead of the cheese and chili oil pizza fusion option my heart longs for.

On the bright side, she said the decadent meals were totally acceptable. After the marathon. That’s all the motivation I need to cross that finish line.