Carbohydrate loading is a technique used by endurance athletes to increase the glycogen stored in muscles. Muscles use glycogen for fuel. The average runner has between 80 and 120 mmol, or millimoles, of glycogen per kilogram of muscle, but carbo-loading can increase this to 200 mmol, says Nancy Clark, registered dietitian and author of "Nancy Clark's Sports Nutrition Guidebook." This increase can make a long race more tolerable and improve performance by 2 to 3 percent, Clark further notes. Carbohydrate loading is beneficial for events longer than 90 minutes such as marathons, triathlons or long-distance bike races, says MayoClinic.com. Choose the right foods for carbo-loading to prevent digestive side effects or excessive weight gain, which can hamper race performance.
Pasta
Pasta is a classic carbo-loading choice. Eat it with tomato sauce, but avoid large servings of meat sauce or cheese, as the fat can upset your stomach and weigh you down, says Clark. Consider making a big pasta meal at lunchtime so your body has time to digest it. While whole wheat pasta is recommended during your normal diet because it provides extra fiber and nutrition, you might prefer white pasta for a pre-race meal, as the extra fiber in wheat pasta might affect your digestion come race-day. Include a small serving of protein with carbo-loading meals to ensure balanced nutrition, Clark advises.
Potatoes
White potatoes and sweet potatoes make good carbo-loading foods. Avoid dressing them with butter and sour cream. Stick to baked versions, rather than mashed or French-fried options, as these also contain high amounts of fat.
Pancakes and Waffles
Some athletes prefer to carbo-load at breakfast time, the day before the race, notes Clark. Pancakes or waffles are good sources of carbohydrates. Eat them without loads of butter and syrup, choosing bananas, berries, yogurt or applesauce as toppings instead to avoid eating too many calories.
Rice
White rice is high in carbohydrates and easily digested. Rice is the only starch that does not cause gas, notes the National Digestive Diseases Information Clearinghouse. If you are accustomed to eating brown rice, it is another good choice, but know that a sudden increase in fiber can effect your elimination schedule.
Snack Foods
If you prefer to graze, low-sugar granola bars, crackers and fig- or date-filled cookie bars make good carb-loading snacks for the day before a big event, notes WomenRunningTogether.com. Bananas are another well-tolerated, high-carb food, but be careful of overloading on other fruits or fruit juice, as they may cause diarrhea, warns Clark.
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