Re: Carb Loading

[Guest guest]

The idea behind carb loading is to get plenty of carb while training (3-5g/lb) and then maintain this amount while training tapers 1-2 weeks before the race. Many people mistake carb loading as just

eating a lot of carbs the night before the race, which can lead to diarrhea/ constipation/ or serious stomach upset on race day.

For athletes who refuse to taper their training, there is a " rapid loading " carb plan which entails exercising to complete exhaustion to deplete muscle glycogen, then consuming a very heavy carb diet (10g/kg)

with little fat/protein while resting the rest of the day. With a band, I'm not sure this could be done and could easily lead to gastric distress so I'm not sure it is advisable.

Prepare her to know that if she has carb loaded appropriately, she will gain 2-4# of water weight. This is what you want so you have more water available during the race. Most people are scared of the weight gain.

For a great resource and a sample menu, recommend 's Sports Nutrition Guidebook. It covers everything and is written in laymen's terms.

http://www.amazon.com/-s-Sports-Nutrition-Guidebook/dp/0736074155/ref=sr_1_1?ie=UTF8 & qid=1339770413 & sr=8-1 & keywords=nancy+clarks+sports+nutrition+guidebook+4th+edition She has a great section on carb loading. Her other tips include:

*Getting extra fluid in the days before the race.

*Only eating familiar foods, but getting a variety (not all carb from only fruit, or only refined flour, etc...)

*Practicing pre-race eating during training to make sure the foods agree with you. Practice pre-race food timing as well.

*Continue to get ~1.3-1.6 g/kg protein even while carb loading.

She says it a lot better, but I think that sums it up!

Knight, RD

Bariatric Dietitian

Columbus Regional Hospital Bariatric Treatment Center

812-418-3512