11 Apr Carbohydrate loading
Posted at 05:51h in Blog
Getting ready for a big race? Wondering what all the carb loading hype is about? Here are some great tips to get you prepped and ready for your best race day yet!
TIP #1 Start increasing your carbohydrate intake 2-3 days prior to a race
Keep in mind that you should have enough on board by lunchtime the day before. Don’t rely on a carb heavy meal the night before a race to top up glycogen stores – your body needs more time than that allows.
TIP #2 Don’t eat foods you haven’t tried before…
Race week is not the time to try anything new and run the risk of upsetting your digestion. Just because your training buddy swears by a particular food (and had an awesome race last time) it doesn’t mean it will work for you. Stick to simple carbs that are easy to digest and you already know make you feel good.
TIP#3 It doesn’t have to be pasta!
Gone are the days of carbs equating to pasta. Ideally your race week carbs are low in fibre and easy to digest, so think sushi and a juice for lunch, or quinoa with steamed veggies. Try steamed potatoes or roast sweet potato with a small serve of protein and greens for dinner, finished off with some stewed fruit.
TIP #4 Think liquid carbs…
A really great way of getting carbs in without feeling sluggish and full is in liquid form. Try a banana smoothie for breakfast (some protein powder, banana, almond milk and honey) and then mix 1-2 litres of Bindi sports hydration (half strength is perfect for this) and sip throughout the days leading into your race.
TIP #5 Hydrate hydrate hydrate!!
Using liquid carbs really helps with this, but being well hydrated really gets you to the start line feeling lean and energised. Mix dilute Bindi sports hydration, or sip coconut water throughout the day. Don’t go anywhere without your bottle – and especially don’t get caught out in a long hot registration queue without one!