Performance Nutritionist, Scott Tindal, told Andy that even 25% of athletes using the Fuelin nutrition planning app fall short of the scientific recommendations when they first attempt a carb load.
To help you hit your carb loading numbers, I've been brushing up on the optimal responses to three common questions that we've been asked during our one-to-one video calls with athletes this week... 🖌️
Q. When should I start? ⌚
A. An ideal carb load should start ~48 hours before your race, and build to 8-12g of carb per kilogram of bodyweight in the final 24 hours.
That's in stark contrast to what many athletes currently do (i.e. eat a big bowl of pasta the night before 🍝).
In actual fact, a 200g bowl of cooked pasta only delivers ~80g of carb, which would be an ideal 8g/kg carb load for a 10-kilo two-year-old! But I’d wager that you’re gonna need to start carbing up way before dinner time!
Hopefully it goes without saying, but you should be resting up to maximise the effectiveness of your carb load during this period.
Q. How do I get that much in?! 🍽️
A. Check out these carb loading menus, which include options for vegetarians and vegans.
Q. What if I feel too full? 💩
A. Prioritise carb-rich foods, reduce fibre and don't go overboard with high-fat options.
Pro athlete Dougal Allan shares a cautionary tale of how a high fibre meal the night before the Coast To Coast Multisport Champs left him bloated during the run stage the next day.
A (carb) load of insights from the pro peloton
