Nutrition or medical experts, at what point is a run considered long enough to require special nutrition the day before or on the day? What should people focus on before a long run? Is carb loading the day or several days before a long run required?

Question

Armstrong Lazenby · Accepted Answer

A 10km run is long enough to consider carb loading for. And carb loading is done the night before with healthy carbohydrates. Like sweet potato and basmati rice. This will replenish the muscles up to their most full state of glycogen. During the run, the body will continue to deplete glycogen levels (carbohydrates). Until no levels are left. And then the body will use fat as fuel at that point. Carb loading several days before a long run isn't necessary though. Unless the person is doing a low carb diet. For example 50g of carbs per day.

Aja Chavez · Answer

I'm excited to share that from my experience as a nutritionist working with runners, carb loading isn't always necessary - it's really only beneficial for efforts longer than 2 hours. For my typical clients doing runs under 2 hours, I recommend focusing on a normal, balanced meal the night before with plenty of easy-to-digest carbs like rice or pasta, plus staying well-hydrated throughout the day.

Nutrition or medical experts, at what point is a run considered long enough to require special nutrition the day before or on the day? What should people focus on before a long run? Is carb loading the day or several days before a long run required?

1 Answers

Aja Chavez

Related Questions

Nutrition or medical experts, at what point is a run considered long enough to require special nutrition the day before or on the day? What should people focus on before a long run? Is carb loading the day or several days before a long run required?

1 Answers

Aja Chavez