29 Oct '13, 6pm

Should you be carb-loading for a 5K? Here's what--and when--to eat before your next 3.1:

Should you be carb-loading for a 5K? Here's what--and when--to eat before your next 3.1:

To answer your first question, let's first take a look into what "carbohydrate loading" is and what it does for you. The act of carb-loading (i.e. increasing your intake of carbohydrate-containing foods while cutting back on protein and fat in the days leading up to a race) essentially increases your muscle-glycogen stores (i.e. the fuel tank that resides in your muscles and powers you through a race). When your gylocgen stores are fully stocked, you can run further for longer without hitting the wall. Research has found that when endurance athletes carb-load, fatigue is delayed and their performance improves during events exceeding 90 minutes. ...Notice I said 90 minutes. Do your 5Ks take 90 minutes or longer? Probably not. Which means the answer to your first question is: "No, you don't need to carb load for a 5K." That said, carbohydrates are still the optimal fuel for ...

Full article: http://www.runnersworld.com/nutrition-for-runners/how-to-...

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