When Should you carb Load?

If you’re preparing for an endurance event that lasts for more than 90 minutes, then you should carb load.

How should you carb load?

You should make sure that you are eating carbohydrates daily. It is not a good idea to overdo the carbohydrates before your event because you will end up feeling bloated and may have stomach issues.  I can testify to that because in 2009 I learned first hand, the importance of pre-race nutrition. and I had no clue about sports nutrition.  I just thought I was supposed to eat a lot of carbs the night before the race and I had more the next morning.  Let’s just say that By Mile 2, I had to use the HORRIFIC Public Bathrooms on the wharf.  This along with cramps on the Golden Gate Bridge.  Lesson Learned and in 2010 I was a much happier camper (as you see above)

You should still eat protein and you should not eat high fat.  This means no carb loading with Fettuccine Alfredo!

The Importance of Carbohydrate Post Training

Carbs prior to training has been given a lot of airtime due to fears people have of “bonking” or “hitting the wall” during their event.  If you follow the advice above, then you should be fine.

There has been a neglect in teaching people about the importance of POST Workout Nutrition and specifically the important role that carbohydrate plays in recovery.

When you work out your body uses the fuel in your muscles called glycogen and of course after your workout you need to refuel.  This is where our friends carbohydrates come in to play.

Supplement marketers have convinced exercisers that just protein (and specifically a protein shake) is the Holy Frail for Post Workout.  Is protein important for tissue repair and recovery?  Yes, but carbohydrate is also important post workout.  Studies have shown that protein and carbohydrate together make the most effective post workout recovery meal.

Based on a review of several studies, the authors of the book, Nutrient Timing recommend a 4:1 ration of carbs to protein post workout.

So what should I eat?

For many, the last thing they want to do post training is eat a meal so that’s when whey protein shakes are a great option because it is quickly absorbed into the body BUT  contrary to popular belief a shake post workout is NOT required.  You should also check the labels of your protein drinks post workout and make sure it has an adequate amount of carbohydrates.  If not, then pair it with fruit or rice cakes.

There are people who prefer to eat a WHOLE FOOD MEAL post training such as rice, sweet potatoes, white potatoes, fruit, cereal, and even sushi.  It really depends on the person but what is important is that you refuel your glycogen stores with carbohydrate post training.