Carbo loading is a targeted approach to maximize your body's potential, not a free-for-all diet plan.Extra fuel for your body to compete is provided by increasing your carbohydrate intake for 3-4 days before an endurance activity.Scaling down your activity level may lead to improved performance.
Step 1: If you have a previous condition, talk with your doctor.
It is a good idea to run the plan by your doctor before starting.This is true if you have a medical issue.Changes to their diet and blood sugar levels can be hard for people with diabetes.
Step 2: You should increase your intake by 3-4 days before the event.
For the next 3-4 days, your total calories should comprise 70% to 80% of them.It doesn't mean that you are eating more calories overall, just that more of your calories are coming from carbs.Give it your best shot if it seems daunting.Slowly, with each event, try to increase your total percentage until it reaches 70%.Good sources of carbs are pasta, bread, yogurt, beans, corn, peas, rice, milk, potatoes, and cereals.
Step 3: For the first day, focus on complex carbs.
Whole grain bread or pasta is a good source of calories on the first day of carbo loading.Your body will have enough time to process and store these vitamins before your endurance event.Another option is whole grain rice.
Step 4: On day 2, add simple carbs to your diet.
On the second day of loading, switch over from complex to simple.Milk products and fruits can be broken down quickly for fuel.You might feel sluggish on race day if you eat a lot of cookies.
Step 5: For days 3 and 4 focus on simple carbs.
For the days leading up to your race, your calories should come from simple, easily digestible carbs.If you find a banana that works for you, you can make it one of your loading staple foods.
Step 6: Eat small meals throughout the day.
Stuffing yourself with a lot of food can cause you to feel bloated and upset.Break down your calories into meals and snacks that are eaten every 2 hours or so throughout the day.It is not necessary to eat more overall, you just need to consume more calories from food.Three slices of toast spread with honey make for a great meal.The grilled chicken breast with a bowl of wheat pasta is more substantial than you might think.
Step 7: While carbo loading, reduce your intake of higher fat and protein foods.
It's a good idea to back away from eating a lot of meat.If a food is high in fat, but low in carbs, it is best to skip it.Olive oil is an example.Simple sugars can take up a lot of calories and your body can easily process honey.
Step 8: Don't try new foods.
Carbo-loading will cause a lot of changes to your body.During this 3-4 day period, do not experiment with new foods or spices.If you want to tackle any challenge, stick with foods that will give you the energy to do so.
Step 9: Expect some weight gain.
The prospect of sudden weight gain can be troubling for an athlete.The majority of the weight is due to water retention.It will go away after the endurance event.
Step 10: Prepare for some irritation in the stomach.
It may upset your stomach if you suddenly change your diet.During the carbo loading process, you can avoid high-fiber foods, such as beans.
Step 11: Keep your diet to 70% of calories from food.
Don't load up on it at the last minute.If you try to eat a lot of food the night before your event, you may experience nausea or stomach upset.It can be so extreme that you might vomit.
Step 12: 12 hours before your race, you should eat your last substantial meal.
If your event is in the morning, you will want to eat a lot of food the night before.This will give your body time to burn calories.A plate of wheat pasta with marinara sauce is a favorite meal of many athletes.
Step 13: It's a good idea to eat a snack two hours prior to your event.
This is a way to increase your energy levels before a race.You can eat a slice of wheat toast with fruit.Pick a snack that is easy to digest.
Step 14: You should rest the entire day before your endurance event.
Go ahead and do minimal activities, but not exercise.If you are too active, you will use up the calories that you have tried to store.Do not ruin your hard work.Cut the time down if you choose to work out.
Step 15: During the event, replenish your energy stores.
It is easy to forget that you need to keep your energy up while completing an endurance event after all of your prior planning.30-60 grams of high sugar carbs per hour is what you should try to eat.Sports drinks replenish your energy.You should watch out for stomach pains while you are performing.Take a break if you start to experience these problems.You might need medical attention if the pains get worse.
Step 16: There are a few salty snacks after the race.
You may have a strong craving for salty foods after a race.Your body is trying to replace all of the salt that you sweated out.You can have a bag of chips or mixed nuts after the event.To stay hydrated, make sure to wash it down with plenty of water.
Step 17: Post-race is a good time to eat a heavy meal.
After your stomach has settled down, it is a good idea to eat a meal with a lot of carbs.Stick with foods that are easy to digest.You may feel unwell if you eat too much.
Step 18: You can reduce your calories over the next few days.
Don't rush back to your old diet, you might experience some issues.If you want to reduce your calories, you should replace them with other foods.You should keep a close eye on your meals and snacks to make sure you have a good balance of simple and complex carbs in your diet.