You are a runner. You put on your own favorite Lacey Lakeview Wildlife Removal, pound the pavement, and breeze past people. Music, gel packs, hydration belt, keys – you have all the essentials. But did you remember to eat your carbs to accelerate your running workout? Yes, carbohydrates have gotten a substantial amount of criticism over the years for causing weight gain, yet they may be helpful for a long distance runner. Starting a regimen of”carb-loading” is not just about eating large amounts of carbohydrates to run longer distances better. It’s about knowing when and what to eat. Here are my tips on carbohydrates.
Carbs fuel your run!
High carbohydrates, particularly glucose, keep your body functioning during a marathon. Glucose is converted into vital energy that helps fuel moving muscles – the quicker and more you run, the more sugar you consume! Here are some key things to Consider glucose:
Glucose is required for you to optimally burn fat throughout your run. During long runs, fat is another crucial nutrient that turns to fuel. However, your body will only utilize fat when the sugar is depleted. Your intensity begins to slow because its takes your body longer to convert fat.
Glucose levels are monitored through your mind constantly, so the brain detects if the glucose level drops in the blood resulting in needless muscle fatigue. Having enough sugar in your system can keep you from hitting the dreaded”wall.” Your body stores glucose in the liver and also in your muscles as glycogen. Also your body can just store enough glycogen for around 90 minutes of strenuous exercise, which explains why experienced runners believe in”carb-loading” prior to a marathon or half marathon.
“Carb loading” the ideal way.
When consuming carbohydrate meals prior to a race, you want your muscles and liver to store the maximum amount of glycogen to stop poorly fueled muscles. This is only necessary if you’re doing endurance race events. You will discover some weight gain. Carbs cling to the water from the body so as you store more glycogen, your body will hold more water. This is great because it indicates that you have fueled up correctly and it helps keep you from becoming dehydrated during your run. You should eliminate the 2-3 pounds within a day or 2. However, if you’re carb-loading each day, you will observe unwanted tightness in your running shorts. To get the most from carb-loading:
Increase your carbs 1 to 3 days prior to a long run. . Most runners load up at dinner the night before a major race event. Instead, you may want to eat the majority of your carbs for breakfast or lunch the day before the event. This earlier meal allows more time for the food to move through your system.
It’s recommended that runners need to eat 4-10 grams of carbs for every pound of body fat (for a 150 pound runner that has 600 grams, or 2,400 calories, of carbohydrates each day). Endurance or ultra-marathon runners consume up to 10 grams for every pound of body weight. Reduce the fats and increase the carbohydrates to 85 to 95 percent of the foods before the race.
Avoid anything you are not used to eating before longer runs. Limit high-fat foods like butter, creamy sauces, cheese, ice cream, and reduce your protein intake.
Carbs are essential before, during, and after a run.
Taking in carbohydrates during a run slows down the pace at which you utilize your stored glycogen and helps keep you going longer, which is the reason why there are sports drinks and gels at channels at long race events. Furthermore, when you eat protein and carbohydrates post-run, you set up your body to ideally restock glycogen stores for the next workout and help rebuild muscles. A Few things to remember when fueling your body:
30 minutes prior to running, have a very simple carb snack like a bagel, a banana, dried fruit, applesauce, or sports beans.
During intense training, try to drink 8 ounces of a sports drink or consume 1 to 2 sports gels with water each 45 to 60 minutes.
Within 30 to 60 minutes after your workout, have a food or snack which includes protein and carbohydrates.
By properly fueling yourself before, during, and after a run, you can smile at the many miles. What carbohydrates do you like? Share your thoughts in the comments below.