Adjust Carbs for Training and Racing

As a runner, fueling your body with the right nutrients is essential to optimize your performance and recovery. One key aspect of sports nutrition that often confuses runners is carbohydrate intake. When should you eat more carbs, and when should you scale back? In this article, we’ll dive into the concept of carbohydrate periodization and how you can adjust your carb intake to support your training and racing goals.

Understanding Carbohydrates and Glycogen

First, let’s review the basics of carbohydrates and their role in running performance. Carbohydrates are the body’s primary fuel source during high-intensity exercise, such as speed workouts and racing. When you eat carbs, your body breaks them down into glucose, which is then stored in your muscles and liver as glycogen.

During exercise, your body taps into these glycogen stores to provide energy for your working muscles. The longer and more intense your workout, the more glycogen you’ll deplete. This is why it’s crucial to have full glycogen stores before key workouts and races.

The Problem with Constant High-Carb Diets

Many runners, especially beginners, make the mistake of thinking they need to eat a high-carb diet all the time. This belief stems from outdated research on elite runners from the 1960s and 70s, who ran incredibly high mileage (80-150 miles per week) and thus required a constant supply of carbohydrates.

However, for the average runner logging far fewer miles, consuming excess carbs can lead to weight gain and suboptimal performance. If you’re not depleting your glycogen stores regularly, those extra carbs will be converted to fat.

Carbohydrate Periodization: Modulating Your Intake

The solution is to practice carbohydrate periodization, which involves strategically adjusting your carb intake based on your training demands. Here’s how it works:

• Easy runs and rest days: On days when you’re doing a short, low-intensity run or taking a break from running, you don’t need to consume extra carbs. Your body has plenty of glycogen stored from your regular, balanced diet. Focus on eating high-quality, nutrient-dense foods as described in our article on diet quality.
• Hard workouts and long runs: In the 12-24 hours leading up to a key workout or long run, increase your carb intake to ensure your glycogen stores are fully stocked. This doesn’t mean gorging on pasta and bread; simply be mindful of including more carb-rich foods in your meals, such as rice, potatoes, or fruit.
• Post-workout recovery: After a hard workout or long run, prioritize carbs in your first meal to replenish depleted glycogen stores. Then, return to your normal, balanced diet.

Here’s an example of how a runner training four days per week might structure their carb intake:

Practicing for Race Day

Carbohydrate periodization not only supports your training but also serves as a dress rehearsal for your race day fueling strategy. By experimenting with different carb-rich foods and meals around your key workouts, you can identify what works best for your body and avoid any surprises on race day.

The Bottom Line

Carbohydrate periodization is a powerful tool for runners looking to optimize their performance and body composition. By strategically adjusting your carb intake based on your training demands, you can ensure your glycogen stores are fully stocked when you need them most, without consuming excess calories.

Remember, the key is to focus on high-quality, nutrient-dense carbs and to be mindful of your portions. With practice and patience, you’ll find the fueling strategy that works best for you, setting you up for success on the roads and trails.