This is the proper way to “carb load” a week before the big race!
First, lets take a look at what is really going on with the body during a run. The body goes through 3 phases
Phase 1: This phase will only last a few minutes and creating phosphate and glycogen are the primary fuel sources. As much as 20% of the total glycogen that is stored in a muscle may be utilized during this phase
Phase 2: Shift in metabolism to the more efficient aerobic metabolism and the use of fatty acids to produce ATP. This is the phase we want to be in the longest.
Phase 3: Occurs when exercise intensifies will see the muscle fibers going back to the anaerobic production of ATP (going back to phase 1) and thus the utilization of the remaining stores glycogen (usually from liver at this point). Lactic acid will now build up within the muscle fibers
The classic method of carbohydrate loading
Day 1. Work to exhaustion to deplete stored glycogen in the muscles
Day 2-4: Continue to exercise and eat a diet mainly high in fats and proteins
Day 5-7: No exercise and eat a diet high in carbohydrates.
* The body will think there is a problem with its glycogen storage and thus store more glycogen than normal
* Now this will not increase strength or make you run faster but, it should help your endurance.
Side Effects:
1. Light headed, dizzy, lethargic
2. Mental acuity
3. Possible weight gain
A lot of people think just eating a high carb diet 2 days before a race is enough but that is incorrect. Now I am sure there are different methods but, this is the classic method that has been proven to work!
Any questions please contact me at fear3fitness@gmail.com or check out my website at fear3fitness.com
In good health,
Matthew Marston
F.E.A.R 