Content

• Steps
• Part 1 of 3: Set Your Meal Schedule
• Part 2 of 3: Eat Well the Day Before Your Event
• Part 3 of 3: Recover from the Competition
• Tips
• Warnings

Carbohydrate loading is not a "eat what I want" diet, but a targeted approach to maximize the body's potential. Increasing your carbohydrate intake 3-4 days before an endurance event, such as a marathon, will provide your body with extra fuel for competition. Combining this dietary change with decreased activity levels can lead to increased performance.

Steps

Part 1 of 3: Set Your Meal Schedule

1. 1 Talk to your doctor first if you have a chronic medical condition. As with any exercise regimen or diet, a consultation with a doctor is helpful.This is especially important if you already have health problems such as diabetes. People with diabetes can have problems if they change their carbohydrate intake and imbalance their blood sugar levels.
2. 2 Increase your carbohydrate intake 3-4 days before the event. During these 3-4 days, the amount of calories from carbohydrates should be 70-80% of the total calories consumed per day. Carbohydrate loading does not imply an increase in total calories consumed, it just needs more calories to come from carbohydrates. If this scares you a little, try your best. Gradually, with each competition, try to increase your total carbohydrate percentage until it reaches about 70%.
   • Good sources of carbohydrates include pasta, bread, yogurt, beans, corn, peas, rice, milk, potatoes, and cereals.
3. 3 Focus on complex carbs for the first day. On the first day of carbohydrate loading, you will need to get most of your calories from carbohydrates that are not immediately broken down in the body. They are found, for example, in whole grain breads or pasta. This will give the body ample time to process and store these nutrients prior to the endurance exercise.
   • Whole grain rice is another great option that includes starchy, complex carbohydrates.
4. 4 On the second day, add simple carbohydrates to your diet. On the second day of your carb load, switch from complex carbs to simple carbs. The body easily breaks down simple carbohydrates from, for example, dairy products or fruits for quick fuel. Try to avoid foods containing simple carbohydrates and high amounts of saturated fat (such as cookies), otherwise you may feel sluggish on competition day.
5. 5 Continue to focus on simple carbohydrates throughout the third and fourth days. In the days immediately preceding a competition, carbohydrate share calories should come almost entirely from foods containing simple, easily digestible carbohydrates. If you find specific simple carbohydrate foods that work for you, such as bananas, you can make them a staple of your diet.
6. 6 Have 5-6 small meals throughout the day. Overloading your body with carbohydrates over three large meals can lead to an upset stomach and an overall feeling of heaviness. Better to spread the amount of calories from carbohydrates over several meals or snacks that you will consume approximately every 2 hours throughout the day. Remember, you don't have to eat more food in general, you just need to consume more carbs.
   • For example, three slices of whole grain bread spread with honey are a great carbohydrate food. For something more nutritious, try grilled chicken breast with a bowl of wheat pasta.
7. 7 Reduce your intake of foods high in fat and protein during a carbohydrate load. Avoid eating heavy meals that combine a lot of meat, such as chicken or beef. If the food is high in fat but low in carbohydrates (such as olive oil), it is best to skip it. Save calories for foods with monosaccharides (such as honey) - they are very high in calories, and the body digests them easily.
8. 8 Try not to try new foods. Carbohydrate loading itself is a pretty serious dietary change for the body. Don't overwhelm your digestive system by experimenting with new foods or spices during this 3-4 day period. Instead, stick to a heavy carbohydrate meal that does not give you stomach problems - this will give you the energy to overcome any physical activity.
9. 9 Expect your weight to increase slightly. For an athlete, the prospect of sudden weight gain can be daunting.Don't worry: most of this weight comes from water retention. As such, it will leave shortly after the endurance event.
10. 10 Be prepared for some digestive discomfort. A sudden and so dramatic change in the diet can lead to mild stomach upset. You can relieve discomfort by avoiding high-fiber foods such as beans during this period.

Part 2 of 3: Eat Well the Day Before Your Event

1. 1 Maintain your diet at "70% of your calories from carbohydrates." Don't be loaded with carbs at the last minute. If you try to eat a bunch of carbs the day before or a few hours before the event, it can lead to nausea or severe stomach upset. The consequences can be catastrophic: you may start vomiting or stomach cramps right during the competition.
2. 2 The last full meal should be no later than 12-15 hours before the competition. If the event takes place in the morning, then you need to eat carbohydrate-rich foods the night before. This will give the body time to convert carbohydrates into energy. Many athletes have a special favorite dish, such as a plate of wheat pasta with marinara sauce.
3. 3 Have a snack 2-4 hours before the event. This is an easy way to maximize your energy levels right before a competition. Eat rice cakes or a slice of whole grain bread with fruit. Choose a nutritious snack that is easy on your stomach.
4. 4 Rest all day before the competition. Try to do the minimum of daily activities and do not do any physical exercise. If you are too active, you will reduce or use up the amount of carbohydrates that you tried so hard to maintain. Don't let all the preparations go down the drain! If you do decide to play sports, try to do as short a workout as possible.

Part 3 of 3: Recover from the Competition

1. 1 Replenish energy reserves during the event itself. After planning this up front, it's easy to forget that it's important to maintain energy levels before completing an endurance exercise. Aim to eat or drink 30-60 grams of high-sugar foods every hour. So, you can drink isotonic drinks: they maintain water balance and replenish energy levels.
   • Pay attention to cramps or abdominal pain during the activity. If you start to experience these problems, take a moment to take a break. If the pain gets worse, you may need medical attention.
2. 2 Treat yourself to a couple of salty snacks after the competition. You may feel a strong craving for salty foods right after a marathon or other endurance exercise. This is because the body is trying to replenish all the salt that it just left with sweat. After the competition, it is quite possible to eat a mixture of nuts and dried fruits, or even a bag of chips. Most importantly, do not forget to wash it down with plenty of water to maintain water balance.
3. 3 Eat a carb-rich meal or snack after a marathon. Once your stomach has calmed down, you should start replenishing your glycogen stores by eating foods that are mostly carbohydrates. Again, choose foods you know well that are easy to digest. Be careful not to overeat or you may feel unwell.
4. 4 Reduce your carbohydrate intake for the next 3-4 days. Do not rush to immediately return to your usual diet after the competition, otherwise you may have digestive problems. Better to gradually reduce the amount of carbohydrates and replace them with other substances, such as proteins. Monitor your diet closely to maintain the correct balance of simple and complex carbohydrates.

Tips

• Try your best to stay hydrated and avoid alcoholic beverages.The urine should be pale yellow throughout the entire carbohydrate load.

Warnings

• If you feel unwell at any point in your carb load, stop and go back to your normal diet.
• Be careful not to eat anything in sight. Keep in mind: the goal is not to consume more food in general, but to increase your carbohydrate intake.