'Carb load' at 10-12g cho/kg

Dave Tallo

Research* suggests a protocol of carbohydrate loading for an Ironman as 10-12 grams per kg of body weight each day for 1-4 days before the race.   now ... I loves me my carbs, but even at 67-8 kg, that means taking in somewhere like 700-800g cho,   Which is about 8 trips to IHOP, per day. 

-could this be right?  Is anyone on here approaching even close to these numbers?

-I, for one, have never been near these numbers. I carb up, but this is Varsity level carbing.  I would like to try it, but have only 1 rr (where I'm travelling a full day just a few days before).  As well, that seems like a way to put on about 2 lbs that I don't need.  Any suggestions about how to do a limited test run of this?

-"1 to 4 days" is a large range.  I like prescription. Is there a best number that would ensure full muscle glycogen stores but not have me eating pancakes for 96hrs?

* that Google puts on the first 3 pages of search results

Sheila Leard

@Dave Tallo Current protocols are 2 days of increased carbohydrate intake. With less exercise during the taper week glycogen stores will be compensated with two days of increased carbs. The guidelines below are from the paper linked.

Practical guidelines

So what we can take away from these studies are the following practical guidelines:

•  Make sure you start exercise with sufficient muscle glycogen
• Sufficient means high stores but these stores don’t need to be extremely high. Extremely high glycogen stores are also broken down faster
• For trained individuals this can be achieved by eating carbohydrate rich for 2 days prior to a race, whilst reducing glycogen use (reducing training)
• Because training is reduced and therefore energy expenditure is reduced, a higher carbohydrate intake should not be the result of just eating more. It should be the result of emphasising carbohydrate sources and reducing fat intake. Very often carb loading and overeating seem to be confused by athletes
• There are many different ways to achieve high glycogen stores. The type of carbohydrate seems to have little or no effect, both solid and liquid carbohydrate sources seem to have the same effects
• A carbohydrate intake of 5-7 g/kg per day seems to be sufficient in the majority of cases (with low energy expenditure)
• Athletes who often experience gastro-intestinal issues should select their carbohydrate sources more carefully and could benefit from a lower fiber intake. http://bit.ly/GIprob03

http://www.mysportscience.com/single-post/2016/05/12/Carb-loading-what-is-new

tim cronk

@Dave Tallo is a month out from Kona and the analytical mind is in overdrive. Love @sheila Leard guidance above, my muscles feel all pumped up after 2 days I can’t even imagine 4, unless you were carrying a higher train8ng load instead of tapering.

Dave Tallo

@T

Dave Tallo

Tim ...   With Sheila's advice above, I've already mapped out an hour-by-hour, meal-by-meal itinerary for 7am October 11 through 7am October 13 ... down to the calorie.    I'll post it for EN scrutiny once I can figure out how to export the nutrition data from Loseit.       

Overdrive is an understatement!