29 Jun '13, 9pm

Carbo-loading is definitely a running perk. Here's how to do it properly:

You can't completely fill your muscles with glycogen from just one meal, "which is why you should start carbo-loading two or three days before your race," says Ryan. Since you're running very few miles, the glycogen will accumulate in your muscles. At this point, 85 to 95 percent of your calories should come from carbs, says Katz. Ryan recommends eating about four grams of carbs for every pound of body weight (for a 150 pound runner that's 600 grams—or 2,400 calories—of carbs per day). During his research, Rapoport developed an even more precise formula, which runners can access at endurancecalculator.com , that factors in variables including age, resting heart rate, VO2 max, and predicted finishing time. It's important to keep in mind that you're most likely not eating many more calories per day than you were during the thick of your training—it's just that more of those ...

Full article: http://www.runnersworld.com/nutrition-runners/fill-er?cm_...

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