Preparing for the Auckland marathon ? Runners should consume carbohydrates that are low in fibre and easy to digest, experts say. Runners often gather for a pasta dinner the night before a race to eat carbohydrates and socialise. But experts say carbo-loading ahead of a marathon or other endurance event isn’t about one huge, starchy dinner or an endless bread basket.
Despite popular perception, “ carb-loading is not stuffing yourself with pasta,” said Nancy Clark, a sports nutritionist in the Boston area who works with marathon runners. Carbo-loading is a research-backed strategy of eating and drinking more carbohydrates about two days before a marathon to saturate muscles with glycogen - a form of glucose that’s stored in the muscles and liver that runners use to propel their legs. Experts say that, in the days ahead of a race, runners should consume extra carbohydrates that are low in fibre and easy to digest - such as bagels, pasta, potatoes and rice - but only until they’re comfortably full.
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