So when it came time for dinner, we ended up eating at a restaurant which meant I didn’t know exactly how many grams of carbohydrates I consumed, but I still aimed to make my foods 85-90% carbohydrates. (1 gram of carbohydrate equals 4 calories.) However, I will say that there were often a small amount of fats and/or protein in almost every item I ate, but I was surprised how hungry I still was. One thing I hadn’t realized until I did this carb-load is that 400 grams of carbohydrates is only 1600 calories. Here’s what I ate:ĥ0g – white bagel (w/hummus, cucumber, red pepper, spinach)Īfter my afternoon snack, I had already hit 400 grams of carbohydrates for the day, but I was still hungry. I’d highly recommend downloading the handout and listening to the podcast as well because both have a lot of good information in them.įriday morning is when I started tracking what I ate during my carb-load, to ensure I was hit my 400 gram mark.
(Although, this is entirely okay too because this is the time to just get the calories in and not be as concerned about how palatable the foods are.) The podcast also covers things such as the reasons white breads/rice are better than brown rice/wheat breads during this time and the importance of drinking enough water so your body can store all the glycogen. I used her menu as a guideline, which helped keep the foods interesting so I wasn’t eating the same three things over and over again. Meghann’s handout also talked about spacing out the carbs throughout the day and gives a sample menu of what you can eat throughout the day to hit the necessary grams of carbohydrates. I did not write down what I had to eat that night, but I know I had things like: a bagel, pretzels, and sweetened iced tea. We were traveling all day on Thursday (3 days out from the marathon), so I opted to start the carb load that night rather than Thursday morning. (Not everyone will take in 400 grams of carbohydrates as your needs vary depending upon your weight.) Meghann then advised to start the carb-load 2.5-3 days out from the marathon. Both were incredible resources that were easy to understand and full of valuable information.Īfter reading up about the carb-load, I learned I would need to eat 400 grams of carbohydrates each day. Meghann of Featherstone Nutrition seems to be the guru of this topic in the running world, so I downloaded her free handout from the the home page of her website and listened to the aforementioned podcast. A week out from the marathon, I started doing my research on what I needed to do to in terms of when I was going to start the carb-load and what I was going to need to eat.
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