You’ve been training for months, running during every available minute. Your lucky sneakers are ready for race day. Whether you’re running a 5K, a 10K, or a marathon this year, there’s still one thing you have left to do before your big run: carb load.
Your diet and hydration during the days leading up to your race are just as crucial as the endurance you’ve built. For endurance running, strong legs will get you far in your stride, but glycogen, your body’s most accessible form of energy, will keep you going. The best sources are the right carbohydrates, which will often save you from “hitting the wall” (when you run out of glycogen, and your body slows down to convert fat into energy) during your race, and keep you going until the finish line. These carbs don’t include sugary meals or drinks, which only serve as short-term sugar packs.
For whatever you’re running your heart out this year, we’ve got the best carb loading recipes. They’ve got the perfect balance of protein and fiber, are easily digested, and are stored efficiently by your body. You can get your nutrients from a vegetarian diet as well.
For best results, start eating up some of these dishes three to four days before your big run, limit your intake of fiber, and listen to your body, and you’ll be ready to conquer the miles.
Pasta & noodles
• Whole grain pasta with basil & sauteed veggies
• Shrimp korma with spaghetti
• Classic lasagna
• Ginger chicken with Udon noodles & veggies
• Creamy coconut kelp noodles
Rice
• Chicken biryani
• Baked lentils & rice casserole
• Wild Rice & mushrooms
Potatoes
• Mashed Sweet Potatoes
• Methi Potato Stuffed Paratha
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