MIND THESE MISTAKES

WHAT NOT TO DO WHEN CARB LOADING

WRONG CARBS, WRONG TIME Eating lower GI, complex carbs too close to the main event, for example. These are for the days leading up to it.

GOING OFF-PISTE ON RACE DAY

“It’s paramount to practice in the lead up to an event, to see which types and quantities of carbohydrate sit best,” says Sutton.

LOADING UP UNNECESSARILY

For events shorter than 90 minutes, there’s really no need to dramatically up your carb intake. Instead, stick to a healthy, balanced diet as you would normally.

OVERDOING IT

Carb loading doesn’t give you free rein to eat a large Domino’s the night before. Eating unhealthy food will only increase your risk of mid-event stomach upset.

UNDERESTIMATING YOUR NEEDS Equally, if you’re running a marathon, a small bowl of cereal isn’t going to cut it. Long distances require a concerted effort to up your carbs in the build-up.