![]() ![]() ![]() This means switching to ‘white’ versions of pasta and bread, as well as avoiding dried fruit and uncooked vegetables. McGurn explains: “A low-residue – also known as low-fiber diet – reduces the residue in the gut and may prevent gut issues during the race. Low-residue sources of carbohydrate may also be preferred in the two to three days pre-race. Often, this gives you an opportunity to eat foods that you've previously had to reduce, so many runners enjoy the race preparation!” “Snacks will also play an important role in reaching your goal so you should try to eat a high carbohydrate snack two to three times a day. It’s more about the addition of some carbs to meals, such as adding a glass of fruit juice or bread roll. He says: “Increasing your carbohydrate intake doesn't necessarily mean eating huge volumes of pasta. His advice is to first increase the carbohydrate content of meals by adding a bigger portion of your preferred source of carbohydrate. ![]() He adds: “Practically this will mean setting up a schedule of three carb-based meals with two-to-three snacks a day, in morning, afternoon and evening.” Meanwhile, McGurn, who is also a Bio-Synergy (opens in new tab) ambassador, advocates starting a pre-fuel carb-load two days before an event, possibly three days for more inexperienced runners, or those who find it difficult to eat regularly. There are a number of different protocols for carb loading for different sports – and this science is evolving all the time.Īccording to Dr Lipman, who is part of a team at Supersapiens (opens in new tab), a continuous glucose monitor which allows you to track your energy levels in real time: “Most contemporary protocols vary from one to four days of carbohydrate intake between 5g to 12g of carbohydrate per kilogram of bodyweight.” He adds: “When applied to a training routine properly, carb-loading can help athletes to go for longer without experiencing fatigue.” What does carb loading mean for runners? “This is why eating plenty of carbohydrates also helps to build muscle mass and prevent age-related muscle loss." ![]()
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