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Carbo-Loading: All You Need To Know!

Carbo LoadingAt some point or the other, we have come across the term Carbo-Loading. While there are some people who know what it is, there are people who are unaware about this helpful hack. Carbo-Loading is the process of ‘loading’ your body’s muscles with excess glycogen. Glycogen is the energy source derived from eating carbohydrates and Carbo-Loading when done well, can lead to improvement in performance of endurance athletes.

What is Carbo-Loading?

In detail, Carbo-Loading means eating excess carbohydrates to fill the muscles with glycogen while also lowering your activity levels 3-4 days before the event.

Glycogen is the fuel which powers our body when we exercise. The carbohydrates that we eat are broken down to make glycogen, which is stored in the muscles to provide energy while exercising. The main aim of Carbo-Loading is to ensure that muscles have larger energy stores so that they don’t tire easily. Just like a car with a full tank would run longer, similarly, glycogen loaded muscles will perform longer.

Who needs Carbo-Loading?

Carbo-Loading helps athletes who compete in endurance events such as running over 10 kms, triathlons, treks, etc. Since the body already has enough glycogen stored in the muscles, it can perform short exercises with like weight training or jogging at sustained energy levels. It is the endurance runs which makes us use all our resources. This is where the extra glycogen can help to avoid cramps, prevent fatigue and keep one going till the finish line.

How to Carbo-Load?

Now this is the most important part. If done correctly, you will surely reap the benefits. If done incorrectly, it won’t help you much. It may even lead to feeling heavy before the marathon and even vomiting. You usually start 3-4 days before the event. It is recommended to start with 5 gm carbohydrates per kg body weight. You can increase it to 7-8 gm from your second attempt at Carbo-Loading.

4 Days Before the Event: You are eat the same number of calories as before but 60-70% of it should come from carbohydrates. Mostly complex carbs.

3 & 2 Days Before the Event: Eat more of simple carbs. They will provide instant energy! It is important to avoid processed forms of these simple carbs (like biscuits, rusk).

1 Day Before the Event: Almost all the carbohydrate calories should come from simple carbs one day before the event. Your last dinner before the event should be at least 12 hours prior to the race. The dinner should be heavy, made entirely of simple carbs, with little fats and proteins.

Before the Event: 2-3 hours before the event, eat a light and easy simple carb snack and also keep it for eating during the race.

Some Simple Carbs: Banana, milk, curd, honey, white bread, white rice, potato

Some Complex Carbs: Chapati, pulses, brown rice, sweet potato, green leafy vegetables, apples

Few Tips to Remember During Carbo-Loading

  • As it involves eating a high carb diet, people with diabetes and other medical problems which restrict the consumption of carbohydrates should consult their doctors before starting
  • Perform only light exercise when starting Carbo-Loading and rest the entire day before the event
  • Avoid adding new foods to your routine
  • Avoid eating fiber rich foods as they will give a feeling of satiety
  • Eat a moderate amount of fats and proteins
  • On all days of Carbo-Loading, eat 5-6 meals instead of eating only three to avoid a feeling of heaviness
  • After the event, have a carb-only meal to replenish the glycogen stores
  • Eat some salty snacks after the event (preferably salted nuts)
  • Drink lots of water during and after Carbo-Loading

Effects of Carbo-Loading

  • You will see a slight weight gain but it will only be due to the body retaining excess water. This weight will be gone in 1-2 days after the event
  • Expect a little stomach discomfort in this phase. It will not bother you much if you divide the total calories into 5-6 meals for the day

Have any questions about Carbo-Loading? Ask a GOQii Coach by subscribing for Personalised Health Coaching here.

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Marathon Countdown: A 2-Week Preparation Guide for Runners

As the countdown to marathon day enters its final two weeks, the anticipation and excitement build for seasoned runners. This critical phase is not just about physical preparation but also mental readiness and strategic planning. It’s a time to reflect on the rigorous training, fine-tune the final details, and set the stage for a successful race day. For the experienced marathoner, these last two weeks are about balancing rest with readiness, nourishment with energy, and anticipation with focus. This guide provides essential tips to help experienced runners make the most of this crucial period, ensuring they arrive at the starting line in peak condition, both physically and mentally. Here are few things to keep in mind

Final Training Adjustments: Now is the time to taper. Reduce your mileage, but maintain a moderate intensity in your runs. This reduction helps in muscle recovery and energy conservation for the big day.

Nutrition Focus: Carbohydrate loading becomes key. Increase your intake of carbs to maximize energy reserves. Maintain a balanced diet with proteins and essential vitamins, particularly antioxidants, to aid in muscle recovery.

Strength and Core Work: Continue with lighter strength training, emphasizing core stability. This helps maintain form and efficiency during the marathon, especially in the later miles.

Hydration Strategy: Prioritize hydration, increasing water intake in the final week. Practice your hydration strategy during shorter runs to avoid discomfort or surprises during the marathon.

Gear Optimization: Double-check your gear. Ensure your running shoes are in good condition and your race outfit is comfortable and familiar.

Mental Preparation: Visualize the race, from start to finish. Plan your pacing strategy and think about how you’ll handle potential challenges.

Medical Check-Up: If you have any lingering injuries or health concerns, consult with a healthcare provider as a precaution.

Enjoy the Journey: Remember the hard work and dedication that brought you here. Enjoy these final days of preparation and look forward to the rewarding experience of the marathon.

Race Day Approach: Trust in your training and experience. Stay focused, but also take in the experience. Marathons are as much about the journey as they are about the finish line.

As you approach the culmination of your marathon journey, remember that these last two weeks are as much about mental preparation as they are about physical readiness. Trust in the training that has brought you this far and focus on fine-tuning your strategy to peak on race day. Embrace the taper, focus on your nutrition, and fine-tune your gear. Most importantly, keep your spirits high and your goals in sight. The marathon is a testament to your dedication, resilience, and passion for running. Let the excitement of the race propel you forward, and may your experience be as rewarding as the effort you’ve invested. Here’s to a successful and memorable marathon – you’re ready to shine!

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Can Running Lead To Muscle Loss?

running lead to muscle loss

Running is excellent cardio workout and a popular form of exercise. It is a simple way to stay active, improve stamina, build stronger bones and lose extra pounds. Running does not have great prerequisites, just determination and the correct technique can help you get started. It is a proven way to lose body fat, but can running also lead to muscle loss? There are some myths around this area of running. Let us look into the possibilities and know what happens to your body when you run. 

Does Running Lead To Muscle Loss? 

Running is an endurance activity which means it uses the aerobic energy system to generate energy. Glycogen and fat stores are majorly used to provide energy during the run duration. The switch between glycogen and fat uses some amino acids for short term energy use. In case of a low fuel store or adequate energy availability, muscles are broken down for energy. If you continue running in this state, your muscle mass decreases, causing fatigue, muscle injury and dehydration. 

What Can You Do To Prevent It? 

  • Balance your diet: Diet should be well balanced in carbohydrates, proteins and fats. Plenty of vegetables and fruits should be included to get the nutrients for muscle building. 
  • Plan on pre and post run meals: Having a pre-workout meal can support your energy during a run and keep your glycogen levels up to the mark. Muscles continue to breakdown after an exercise, so a good post workout meal aids recovery. Having foods high in carbohydrates and proteins will prevent muscle breakdown and promote muscle building. 
  • Focus on protein intake: It is recommended to have 0.8-1g of protein for beginners and 1.2 to 1.5g per kg of body weight for seasoned runners. Having protein in post workout meals will promote muscle protein synthesis.
  • Incorporate strength and resistance training along with running, to improve your muscle mass. High intensity running, like sprinting, improves muscle mass and should be incorporated in the training. Weight training with a good diet will increase your muscle mass and muscle endurance capacity. 
  • Stay hydrated to prevent muscle cramps and injuries: Make it a point to keep on drinking water every 10-15 mins to keep up with the fluids lost while sweating. You can also add electrolytes, coconut water or sweet lime water, if you’re planning for a half marathon or more. 

Preventing muscle loss is definitely avoidable by following correct training and a good diet! We hope this article helps you. Do leave your thoughts in the comments below! For more on muscles and fitness, check out Healthy Reads or book a live, interactive, online session, conducted by certified experts on GOQii PRO through the GOQii App. 

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