Pasta before long disance race.?

Question

Are there any other healthy options besides pasta that I can load up on before a long race?

Answer 1

First, I have to address the description of carbo-loading in one of the answers given. Whoa! That description is of a method of carbo-loading that most knowledgable runners have not used in at least 15-20 years, if not more. It was most popular in the 80s, before proper research proved that glycogen depletion and then gorging on carbs does NOT help your body increase its stores of glycogen, and in fact can be detrimental during the race. The belief that it does has been debunked numerous times over the last decade or so. Although I am sure the answerer meant well, s/he is actually perpetuating a myth about carbo-loading rather than debunking one. Unlike that poster, I am a devoted (some might say crazy) marathon runner, and I make it a point to keep up with all the research on distance running performance, carbo-loading, etc.

The one thing that poster said that still holds true is that carbo-loading is not something that you do just the night before a long race. For a marathon, carbo-loading starts about 3-4 days out from the race. Its not about taking in more calories or gorging yourself (and there is no need to starve the muscles of glycogen either!). It is about increasing the percentage of your calories that come from carbs. Pasta is popular because it is easy. But there are other ways to increase the percentage from carbs. Have a baked potato or rice with dinner; eat bread with your lunch, etc. There are tons of options that are very healthful.

Answer 2

be forewarned there's a lot of myth around carbo-loading. Whether it works depends on the length of the race and whether it's done properly. Marathoners benefit from it because they "hit the wall" that is they reach the point where the supply of glycogen in their muscles is exhausted.
This is normally after 20 miles.

It does nothing at all in a race 5k or less, if you run out of glycogen in those races it's because you're starving, it has nothing to do with needing to carbo-load. I'm not sure about 10k but I doubt it helps there either.

Second - you should check more into this cause I never did marathons and don't quite remember all the details - there's more to it that just eating a lot of pasta the night before. In fact, I think you are supposed to eat light the day before. It's something like this: some days before (3?4? not sure) you're supposed to do long,slow,distance and delliberately deplete your glycogen so your muscles demand it back. Then you spend the next couple of days gorging on carbs, and your muscles having been depleted load themselves up more than they would have normally. The day before, go back to eating light, cause what you eat then won't make a difference, and also to clear your digestive tract.

I'm not sure the exact way they do it but I do know it is basically like I just spelled out. That's what carbo-loading is, and the only way it works. The other stuff you hear is myth.

Of course you'll benefit from eating high-carb diet as a runner anyway, but that's not the same thing as carbo-loading. I think that's what confuses people.

Answer 3

Carbo-loading is a popular thing before big races. I know I use to do it before every track meet and xc race in high school. This is something you'd do the night before. It's best not to try something you've never had before. Stick with things you know your body can handle. Experimenting can only lead to indigestion and feeling sluggish the next morning.

The day of the race stick with foods that are high in carbs with a little bit of protein. Nothing too heavy though. You have to experiment while training how far out in advanced you need to eat your last meal. For myself it's 2 hours. It could be less or more time for you. Toast with peanut butter is always good, try an energy bar such as a cliff bar.

High carbs and a little protein is important because the protein will help with the breaking down of your muscles and the carbs gives you the energy to push through the race.

Answer 4

Muffins
Peanut Butter
Pretzels
Gummy Bears
Oreos
Nuts
Blueberries
Bananas
LOTS OF WATER

Answer 5

Anything that's high in carbs...Pasta is good because it takes longer for it to digest, meaning your body doesnt spend much energy digesting it, and you retain a source of energy for a longer period of time.

Answer 6

Yes thats good but probably don't want to have cheese. Try beans and anything else that is high in carbs

Answer 7

All I can say is carb-load! Anything with lots of carbs will really help you!