When should I start carbo-load­ing?

Runner's World South Africa - - Personal Best -

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

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