Carbohydrate loading, commonly referred to as carb-loading or carbo-loading, is a strategy used by endurance athletes, such as runners, to maximize the storage of glycogen (or energy) in the muscles and liver. Carb loading would be helpful for athletes who are running mostly in their anaerobic zone.
Carb loading is generally recommended for endurance events lasting longer than 90 minutes. Since muscles also use amino acids extensively when functioning within aerobic limits, meals should also include adequate protein. Large portions before a race can, however, decrease race-day performance if the digestive system has not had the time to process the food regimen.
Most dietary carbohydrates consist of varying proportions of two simple sugars, glucose and fructose. Fructose may be metabolized into liver glycogen, but it is ineffective at raising muscle glycogen levels (which is the objective of carb loading; consume more fruits might NOT help the cause). Focus on consuming whole grain, high-glucose meals which include wheat, rice, millets and potatoes.
Focus on consume around 70-80% of water you lose due to sweat; If you lose too much of sodium, consume a pinch of salt once every 30-40 mins
Pre-race meal ideas
· 1 cup oats with honey, 1 medium banana, 2-3 dates a glass of juice
· 2-3 slice of white bread with peanut butter, 1 medium banana, 2-3 dates, a glass of juice