When should I start carbo-loading?
Don’t eat three bowls of pasta the night before a race – you’ll feel stuffed and sluggish. Your body can’t top off your muscle stores in one meal, anyway. For a half or full marathon, start increasing your carb intake two or three days before the race; for ultramarathons, three or four days. Why? Your muscles convert carbs to glycogen, which powers your runs. Spreading out your intake will stock your muscles for race day. Aim for ten grams of simple carbs – such as white pasta and potatoes – per day for every kilogram of body weight. – registered dietician Monique Ryan