I carbo-loaded wrong during my beginning years. 

In my high schooler mind, having a race the next day was only made better by downing a Domino’s pasta bread bowl. I just had to google if that was still a thing, and looking at the photo made me gag. Probably because I closed out my Sophomore season puking it up in my final 4k race. Eating that or going to Olive Garden for unlimited pasta & breadstick was expected in high school. It’s still a general understanding that the way to start a race is by eating spaghetti the night before.

Carbohydrates are gold to the runner, providing the energy needed to power through miles. When carbohydrates are digested, they are broken down into glucose molecules, released into the bloodstream, and used by muscles as fuel. Additionally, carbohydrates are stored in the form of glycogen, which is the preferred energy source for muscles during intense exercise. Runners can ensure they have enough energy to sustain the activity by consuming carbohydrates before and during long runs. Carbohydrates also replenish muscle glycogen stores post-run, aiding in recovery and muscle repair.

Regarding feeling your best on race day, carbo-loading is a technique athletes use to increase the number of carbohydrates stored in their muscles before an endurance event, such as a half marathon or marathon. By consuming more carbohydrates than usual, athletes can increase their muscle glycogen and improve their performance during the event.

Add extra carbohydrates to your diet about 2-3 days before the event. Complex carbohydrates, such as whole grains, pasta, rice, oats, quinoa, legumes, and starchy vegetables, should be the focus of your meals. These carbohydrates break down more slowly and will provide longer-lasting energy to help you on race day. 

Closer to race day, aim to consume easy-to-digest foods you know agree with you. During this time, you can reduce the amount of fiber, protein, and fats to help your body store glycogen. Additionally, ensure you are consuming enough fluids to stay hydrated.

During race week, the central aspect to focus on is doing what feels right in your body.

Give it the nutrition that it needs and that agrees with your system.

Do movement that allows your body to recover while still maintaining fitness.

Rest while settling into sleep patterns that will enable you to be well-rested for race day.

These steps help you arrive ready to run your best.