The Skinny on Carbohydrates

Carbohydrate Misconceptions 

There is a lot of information about carbo-loading and building up your glycogen stores before a long run, walk, or a race. (Glycogen is the stuff that stores energy in the liver and muscles) I remember my first marathon I would eat a huge bowl of pasta the night before every long run.  It is a ritual many runners/walkers follow.   However, there are many misconceptions about carbo-loading and even seasoned athletes make mistakes.  Below is information on some of these misconceptions so that you can use your noodle to fuel smarter. 

1.  The best way to power up is a big bowl of pasta the night before. 

Eating spaghetti, rigatoni, etc. the night before a long run or a race is not actually carbo-loading.  Start thinking about fueling a week out.  Three or four days before the run/walk start switching out fatty foods with complex carbohydrates to load your muscles with extra glycogen (the stuff that stores energy in your liver and muscles and allows you to go further) that you can use as fuel on your run/walk.

One theory is for the first two days, you cut back on carbohydrates (to about 50 percent of your calories) to deplete your glycogen, or stored energy, level. The idea is that emptying your bank first allows more energy to be stored up.  Whether you agree of disagree with creating space, it is better to start loading a few days out and cramming the night before is too late. 

2.  Whole grains are the best

While it is true that whole grain pastas/etc. are healthier then refined grains, they also contain more fiber that may affect your digestion during the long run/walk. The week before an event try switching out some of your whole grains for an alternate carbohydrate, like potatoes. Again experiment during your longer runs/walks before race day to see how your digestion reacts. 

3.  I’m running I can eat all the carbs I want. 

Even if you are “carbo-laoding, too many carbs will leave you feeling bloated and sluggish, the complete opposite of your goal.  Toast pre run/walk can be helpful, scarfing down two or three beagles in the name of carbo-loading, not so much.  Plus too many carbs, equals too many calories, which can contribute to weight gain.  Many first time marathoners gain weight while training for their event. 

4.  If you are doing an endurance event you have to eat bread and pasta.

Many foods are carbohydrate rich.  Potatoes, rice, quinoa, bananas are just a few easily digested carbohydrates great for the night before and morning of a long run/walk.  Pasta and bread are just the mostly widely publicized and talked about in the running world.  I love black rice, or sweet potatoes the night before. 

5.  Carbo-loading looks the same for everyone. 

Carbo-loading will look different for everyone.  A 150 pound male will be fueling differently then a 130 pound women.  Someone with wheat sensitivity isn’t going to fuel on bread or pasta.  Hormones also play a role in the effectiveness of carbo-loading.  So as with everything it is about moderation and finding what works for you.  But don’t wait until the night before to fuel like you did studying for those tests in college J