Carb Loading for the Marathoner

Runner

I have a client that is getting ready for a marathon, and today she asked me, “What’s the best way to keep providing energy to my body during my race?” And after I explained it to her I figured everyone else should have an idea of what to do during their long endurance sessions also.

Almost every runner knows about carb loading before a race but what every runner doesn’t know is the carb loading process and how to go about it. Just to hit a couple key points:

Your glycogen stores are depleted during any activity that last longer than 60-90 minutes. When that happens your performance is limited during that endurance exercise.

With exercise lasting longer than an hour you want to replenish your carbs during exercise to help keep up glycogen levels as they are being depleted. This also maintains healthy blood glucose levels increasing your time to exhaustion anywhere from 20-60 minutes. You do this by consuming 30-60 grams of carbs every hour during endurance events. Any of your high sugar sports drinks like Gatorade will work and those will also help with fluid retention and hydration!

So back to carb loading for the big event.=! You’ll want to start your carb load at least 6 days out from the race or endurance event. The way it looks is as follows:

6 days out
90 mins of endurance training
Carb intake-4g/kg of body weight

4-5 days out
40 mins of endurance training
Carb intake-4g/kg of body weight

2-3 days out
20 mins of endurance training
Carb intake-10g/kg of body weight

1 day out
Rest
Carb intake-10g/kg of body weight

You’re carbs for that day don’t have to be consumed all in one sitting. Divide them out across 3-6 meals a day. After that marathon or whatever endurance activity you have endured consume 1.5g/kg of carbs within in 30 minutes to replenish glycogen.

Leave your thoughts, comments, questions!

Stay Fit. Stay Healthy.

The “magic” fat burning pill!

Fish-oil

Everyone is always looking for that magic pill to get smaller or to lose weight but lets be real…one does not exist! Even the pharmaceutical companies can’t come out with a good sustainable fat loss pill just ones that make you starve yourself. To burn fat and lose weight, diet and exercise is everything more diet than exercise. But there are things you can take in combination with proper diet and exercise to help speed up results, one of those things being…fish oil! Yes people fish oil has many benefits and one of them happens to be fat loss. But first lets look at the other awesome properties of fish oil.

The biggest part of this pill is the OMEGA-3 that it contains. Omega-3 is key to a healthy cardiovascular system. This omega helps decrease the bad cholesterol(LDL) and increase the good cholesterol(HDL) if taken regularly. It also helps decrease inflammation in the blood vessels helping increase blood flow and lubricate the joints.

Fish oil also aids in brain health helping to decrease depression and assist with memory and cognitive abilities.

Lets not forget about skin health! Fish oil helps maintain elasticity in skin by helping with collagen production. Maybe not a big deal for most but every little bit counts.

Last but not least! The reason why you are reading this post, FAT LOSS! Fish oil is important when losing weight and dropping fat. When taken on a consistent basis the oil helps with the production of leptin. Leptins job is help increase the metabolism and decrease appetite. A faster metabolism means faster fat loss! Sweet right? The last thing you’ll want to know is that it helps increase insulin sensitivity which helps prevent the body from releasing too much insulin when digesting carbohydrates.

All in all fish oil is a very important supplement to take and shouldn’t be over looked or underrated!