Source: wikiHow
- 1 Talk with your doctor before starting if you have a preexisting condition. As with any exercise or diet plan, it’s a good idea to run it by your doctor before beginning. This is especially true if you have a medical issue, such as diabetes. People with diabetes usually have trouble with major changes to their carb intake and blood sugar levels. [2]
- 2 Increase your carb intake 3-4 days before the event. For these 3-4 days, your calories from carbs should comprise 70-80% of your total calories for the day. Carb loading doesn’t mean that you are eating more calories overall, but just that more of your calories are coming from carbs. If this type of boost seems a bit daunting, give it your best shot. Gradually, with each event, try to move up your total carb percentage until it reaches around 70%.[3]
- Good sources of carbs include pasta, bread, yogurt, beans, corn, peas, rice, milk, potatoes, and cereal.
- 3 Focus on complex carbs for day 1. On the first day of carbo loading, you’ll want to get most of your calories from carbs that aren’t easily broken down, such as whole grain bread or pasta. This will give your body enough time to process and store these nutrients prior to your endurance event.[4]
- Whole grain rice is another great option for a starchy, complex carb.
- 4 Add simple carbs into your diet on day 2. Over the course of the second day of carb loading, start to switch over from complex to simple carbs. The body can break down simple carbs, such as milk products or fruits, quickly for immediate fuel. Do your best to avoid simple carb foods with lots of saturated fats, like cookies, or you might feel sluggish on race day.[5]
- 5 Continue focusing on simple carbs for days 3 and 4. For the days immediately prior to your race, your carb calories should come almost entirely from simple, easily digestible carbs. If you find a particular simply carb food that works for you, such as bananas, it’s okay to make it one of your loading staples.[6]
- 6 Eat 5-6 small meals throughout the day. Stuffing yourself with carbs during three large meals can lead to stomach upset and a general feeling of heaviness. Instead, break down your carb calories into a series of meals or snacks spaced out every 2 hours or so throughout the day. Remember that it’s not necessary to eat more overall, you just need to consume more carb calories.[7]
- For example, three slices of wholegrain toast spread with honey makes for a great carb meal. If you are looking for something even more substantial, try a grilled chicken breast with a bowl of wheat pasta.
- 7 Reduce your intake of higher fat and protein foods while carbo loading. Back away from eating heavy meals combining lots of meats, such as chicken or beef. Also, if a food is high in fat, but low in carbs, it’s best to skip it. Olive oil is one such example. Save your calories for simple sugars that can take up many calories and that your body can easily process, such as honey.[8]
- 8 Avoid trying out new foods. Carbo-loading will already be a pretty…
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