what is carb loading

[stressmom]

I have a friend in training for a full marathon and her trainers are telling her that at this point in time she should be carb loading. What does this mean?

[ipushmiraclewhips]

Carb loading is the process of eating a huge amount of carbs whether in a day or in one siting. What happens is carbs break down into usable energy much faster than protein, but slower than sugars (which is what they are eventually broken down into) so instead of a fast spike and then crash of energy you get with sugars you get a more regulated flow of energy from the carbs. Typically when I have a race coming up I eat proteins a few days in advance and then carb load the night before (pasta by the ton) and then sugars the morning of.. hope that helps!

[ahop23]

when is the marathon? Is carb loading something you should do on a consistent basis up until the time of the run or is it something serious runners do right before a race?

[gamecockfan]

And aren't carbs the new "evil" in our diet that is making us so fat? What kinds do you suggest loading up on? Do fruits and veggies count? As you can see I am not so well-versed on the Food Pyramid. lol

[CoachLevi]

Contrary to popular belief, carbo loading is a longer process, not just a one-day thing.

About a full week before an event, you need to go on a low-carb diet and basically deplete your body's carb supply. Then, and only then, do you load up on carbs.

It works on the principle that if you deplete your carbs, your body will then absorb more carbs and store them more efficiently.

Simply eating a high-carb meal the night before a race is not effective carbo loading.