Carb loading before your race does not have to be anything crazy in terms of gorging yourself with garlic bread and pasta at that pre-race dinner—can we just stop that already?! You simply don’t need to overload the body like that. It risks your race outcome and poses negative side effects to your health by indulging at the pasta party (or whatever that traditional carb load of choice means to you). On the other hand, don’t fear carbs! Even if you follow low-carb principles and are fat adapted, carbs are not all-evil for you. The right amount of quality extra pre-race carbs are indeed ok, and even fat-adapted and metabolically efficient athletes should make sure muscle and liver glycogen (stored carbs) are topped off to avoid entering a race overly depleted, so here’s how to navigate your needs.

Carb Grams Based on Typical ‘Diets’

The following are carb (CHO) grams per pound (lb) of body weight for different diet scenarios; figure out where you sit based on your diet style and weight:

  • Ketogenic/very low-carbohydrate diet: ~0.5 g CHO/lb (~1 g/kg).
  • Lower/moderate carb diet: ~1 g CHO/lb (~2 g/kg) or slightly more. This is usually what I’ll advise.
  • A typical high-carbohydrate diet: ~2-3 g CHO/lb or more.
  • Traditional everyday carb recommendations for endurance athletes: ~3-4 g CHO/lb (6-8 g/kg). This is not necessary IMO and the ticket to gut distress/GI issues!!!
  • Traditional carb-loading recommendations for athletes: ~5-8 g CHO/lb (10-16 g/kg). YUCK!!!

Your ‘Carb-Loading’ Needs

First off, if you’re coming off a big training block make sure to replenish muscle glycogen (the stored form of carbs) after your final training sessions, this can be up to 250-400 grams of carbs for a trained male. Once that’s completed and you’re in rest mode (i.e. all that’s left are some taper workouts of less than 60min and feet-up time) you won’t need to add tons of carbs above and beyond—but increasing carbs a bit, a la the “healthy metabolically efficient” way, can ensure you’re a machine come race day—while also being able to tap into fat for fuel.

I know you are in rest mode, but now’s not the time to be very low carb. Use the right carbs in the right amounts as your secret weapon! What this means: In the 24-48 hours prior to the event, at minimum stick to the lower-moderate carb guidelines above, and don’t be afraid to add more if you just feel like you need it—it won’t ruin your fat-adaptation! For example, in the 24-48 hours before it’s safe to add 25-50 grams of quality carbs on top of your minimums (i.e. an extra 100-200 calories from carbs). If you want to put yourself in a more insulin sensitive state before your extra carbs, consider other “hacks” that achieve this such as drinking apple cider vinegar, taking bitter melon extract, a Betaine HCL supplement, several minutes of movement (like jumping around), etc.

For any extra carbs you eat, you can subtract fat grams from your diet. So if you want a piece of old-fashioned sourdough instead of avocado before your race? Go for it. For one, this is to avoid overdoing it on calories which make the digestive system work harder and compromise your GI tract even before the race. Or, it can simply send you into a food coma with blood sugar chaos (remember you are resting and exercising minimally—save the bonus calories for after the event). But also, and not as widely known, it’s in your best interest to not combine higher carb intake with very high fats as well, and avoid combing tons of fats and carbs in the same meal especially when it’s not pre- or post-workout i.e. when you’re in rest and taper mode.

On race morning you’re mostly looking to replenish liver glycogen, which is about 40-50 grams, thus 160-200 calories from carbs at breakfast.

Meanwhile, you may feel a bit of “artificial” hunger due to nerves. Try not to overeat if you know you don’t need it and it’s just your anxious mind asking for more food. In this sense, writing yourself a meal plan in advance where you calculate calories and carbs may help you from subconsciously overeating.

Also, the rule of clean eating applies! Stick to quality carbs, and if not training eat low-GI whole-food carbs, or low-GI gluten-free grains. Avoid carb sources that you know personally may cause you gas, bloating, discomfort or affect bowel movements—for many people this includes FODMAPs, gluten and dairy. Avoid excess omega-6-rich foods and refined carbs and sugars, and up your anti-inflammatory foods.

What about fiber? You will want adequate fiber to stimulate a good bowel movement int he week leading up, but you may consider lighter fiber intake the 48 hours prior to the race if too much fiber irritates your system—it’s good to practice this in training before race week because you don’t want to go too low and become constipated.

For example, instead of filling 2/3 your plate with fiber-rich veggies at every meal, go for a balanced whole-food meal with things like butternut squash, spaghetti squash or sweet potato; a little sautéed greens, small salad or zucchini; a small amount of fat in the form of avocado and olive oil; and quality proteins like wild fish and pastured chicken.

What About Fat, Protein, and Snacks?

Fat grams can decrease a bit as carbs increase, as mentioned—this is to keep you in a healthy calorie range for better digestion and to avoid overeating.

Protein grams per day stay the same mostly, or slightly increase and this can help you keep full and from breaking down or accumulating any extra stress. Generally this is 20-25% of calories from protein. In addition, stock up on a quality amino acid supplement in the 24-48 hours before your race, though, including race morning.

Snacking depends. I know may who do fine on their three meals, and that’s that. But it may work for you to eat something every 2-3 hours the two days before the race, i.e. several small meals, if you don’t do well with bigger meals or those added carbs—especially with pre-race nerves building up, which can negatively affect digestion.

Race Morning

The morning of, you really only need to refuel liver glycogen, which is depleted overnight, and you don’t need to restock muscles—they will already be full from the day(s) prior, assuming you’ve rested and eaten well. To restock liver glycogen you need just 40-60 grams of carbs at breakfast, or 160-240 calories from carb.

In the case of breakfast, I’m ok with you adding quality fats if that’s what your body is used to fueling with, and since you’ll be using them in the hours ahead don’t worry about the carb-fat interference. Coffee is fine if you drink it.

Protein can be included but stick to something that you know is easy for you to digest—a goat’s whey protein powder, collagen powder, scrambled egg, etc. If no animal protein settles well with you, get protein from another source like a nut butter and also take more aminos. I typically advise taking 5-10 Perfect Amino 25 minutes before you eat, and another 5-10 PA before the race start. That can increase without ill effect.

Sip on a low-calorie electrolyte drink before your race, and consider a small low-GI snack (no gels, nothing high in sugars).

Meal Ideas:

Pre-Race Dinner:

  • 1-2 chicken thighs
  • 1 serving white rice, or toasted sourdough bread, or starch of choice
  • Sauteed low-FODMAP veggies and/or green salad with extra virgin olive oil and balsamic vinegar

Breakfast 1: Grain-Free Porridge

  • 5-10 Perfect Amino before eating and plenty of water.
  • Breakfast bowl of roasted and mashed skinless sweet potato (and/or kabocha squash, butternut squash for lower carb). Drizzle in melted coconut oil or grassfed butter, add coconut milk, lots of cinnamon, pink salt, and unsweetened coconut flakes. For protein: either mix in your favorite protein powder or top with an egg or two. Add 5-10 g glutamine powder for a gut-saver. The cinnamon helps keep blood sugar stable.
  • On the side: black cold-brew coffee, and water with electrolytes.

Breakfast 2: UCAN Porridge Bowl

  • 5-10 Perfect Amino before eating and plenty of water.
  • Porridge Ingredients
  • On the side: black cold-brew coffee, and water with electrolytes.

For all recipes: adjust ingredient amounts based on your weight, the race, and your needs

References:

http://suppversity.blogspot.de/2013/03/true-or-false-adding-fat-to-carby-meal.html