Carb loading how to#

The answer to whether or not carb loading for a half marathon is beneficial varies depending on a number of different factors. Should you carb load for a half marathon? In addition, carb loading helps with hydration – four grams of water are stored with every gram of glycogen. Successful carb loading will result in extra energy to avoid depleting carb stores in the usual amount of time.

In most cases, muscles become depleted of their carb stores after about 90 minutes of running. Fat takes significantly longer to convert to energy, resulting in slower, much more strained performance. However, once carbs are used up, the body switches to using fat for energy. Glycogen is the body’s preferred fuel source for endurance events like running, and glycogen comes from carbohydrates. Storing up extra carbs ahead of time helps avoid hitting the wall, or “bonking”, during the race. When completed correctly, carb loading can be incredibly beneficial for a marathon or half marathon. The idea behind carb loading for running is that by increasing the number of carbs stored, the body will have extra energy to continue running for longer periods of time before it runs out. While most can already guess that this might be the case, understanding exactly when to start increasing carbohydrates and what type to consume will make or break your success.

What is carb loading for running?Ĭarb loading before a marathon (or half marathon) involves gradually increasing the amount of carbs consumed in the days and weeks prior to the race, in order to store extra energy.

Carb loading how to#

Understanding why carb loading can be beneficial and exactly how to approach it properly is key for success during a marathon or half marathon. However, since carb loading for running has become so popular, incorrect methods are getting more and more attention – leading to less than stellar results. The idea of being able to eat extra carbs in preparation for a long distance run is often a motivating factor for runners and those considering signing up for a race. Marathon carb loading is relatively well-known, even amongst non-runners.