When done properly, carb loading has been shown to increase performance by 2-4%. This means in a 4 hour marathon, carb loading could take of 9.5 minutes of your time (this is 4%). If you are gunning for a PR, this may be a strategy that helps you!
As well, carb loading can help prevent you from hitting the wall aka bonking and will delay the onset of fatigue during a race. So, if you have bonked in the past or find yourself running out of energy at the end of a race, then carb loading may be the solution for you so you can finish strong.
However, carb loading is much more than just eating a big pasta dinner the night before a race or trying to eat as much carbs as possible! There is some strategy and science that comes with it.
Anyone racing for 1.5 hours and up should carb load. So, if you have a half or full marathon or Olympic triathlon, 70.3 or 140.6 triathlon (half or full ironman), then you can benefit from carb loading.
In this masterclass, I will teach you:
- How to properly carb load – how many gams of carbohydrates you should consume each day and for how many days you should carb load
- How to create your own carb loading plan
- Best and worst foods for carb loading
- How to adjust you protein, fat and fibre intake while carb loading
- Tips for travelling – what to eat at hotel breakfasts, food you can pack and what to eat from restaurants
Date of the masterclass:
This will be a live class held at 12pm EST Wednesday April 17, 2024. This includes an hour lesson along with time for Q&A. This class will be recorded, so if you cannot join live you will be able to watch the replay recording!
Price:
$29.00 CAD
To enroll in this class, click the button below:
Hi! I’m Andrea. I’m Registered Dietitian who has worked with many endurance athletes over the years improve their health and performance with healthy nutrition habits. Learn all about how I help my 1-1 clients achieve race day success with carb loading.