How To Create Your Carb-Load Plan

Even non-runners have heard of carb-loading. They might joke about how runners get to drink all the beer and eat all the pasta they want. But there's a lot more to it than just gorging on bagels and beer.

Glycogen is the main source of energy for long endurance runs. Carbohydrates are stored as glycogen in the liver and in the muscles. Your body can store about 2000 calories worth of glycogen. That's enough calories to provide energy for about 18 miles of running. Once this supply is depleted, the body starts to burn fat. Sounds like a good back-up plan, but the problem is that the body takes longer to metabolize fat for energy.

Ever hear of “hitting the wall”? That’s when a runner's body shuts down mentally and physically. The cause is often from depleted carb stores. There’s just nothing left in the tank; hence the importance of fully stocked glycogen stores before the race. It’s also important to keep these stores refueled during the race by drinking sports drink and/or ingesting other quick carbs such as energy gels, chews, or beans about every 30 to 45 minutes during the race.

Back to carb-loading…past thinking had runners ingesting lots of carbs the entire last week of the taper. I’ve found that the last three days prior to the race is plenty of time to make sure you’re fueled up for the big day.

During this three day-period before race day, your carbohydrate intake should increase to 70 to 80 percent of your total daily caloric intake. That doesn’t mean you’re taking in more calories, it just means that of the calories you’re taking in, 70 to 80 percent need to be comprised of carbs.

Not all carbs are alike, Knowing the differences and eating the right kinds at the right time during the carb-loading phase can make a huge difference. Complex carbs are comprised of unrefined whole grain foods such as whole grain breads, legumes, brown rice, and whole grain pasta. Simple carbs are foods made of refined and/or processed grains such as white bread, regular pasta, white rice, packaged cookies, cakes, and doughnuts. Fruits are technically simple carbs too, but they’re very nutrient dense and I would never put them in the same category as a doughnut. Keep in mind that eating a banana will provide quick energy because your body will process it very quickly, while a low-fat bran muffin will sustain your energy needs a lot longer.

There’s no specific menu to eat for this carb-loading phase. There are so many factors involved—likes, dislikes, allergies, digestive tolerance, and on and on. What works for one runner may have another runner praying to the porcelain god (or more accurately the plastic port-a-john god) the entire run.

There are however, some good rules of thumb to follow. The first rule of thumb is to test your nutrition well in advance. It's best to try new foods when you're not in training. If you are training, it's best to test new things early on so you'll know ahead of time what does and doesn't work for you. Then stick to what you know works when it's close to race day.

It's also important to avoid the "Try me! Try me!" barking of the sales reps at the marathon expo. Although the marathon expo can be an exciting place the day before the race, try really hard to avoid much (if any) taste-testing. You never know what may throw your stomach for a loop. Save your sample for after the race

Now that you know the different types of carbs, you need to know when to eat them. To find out what to do each of the three days prior to race day [click here] go to the rest of my article on Active.com.

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Looking for a Pasta Alternative?

A few weeks ago a running buddy of mine was complaining about being tired of eating so much pasta for fueling her marathon training. She was getting plenty of carbs from other sources like fruits and veggies, but it seemed like every meal involved pasta. Bow tie, penne, macaroni, vermicelli, rotini—doesn't matter the shape, it pretty much all tastes the same. Swapping up sauces can help, but after a certain point, you get PASTA OVERLOAD!!

So, I went on a quest to find a good pasta substitute. The fruits of my labor? Quinoa. Never heard of it? I hadn't either. Actually, Quinoa (pronounced keen-wa) is technically not a true grain. It's the seed of the Chenopodium or Goosefoot plant. It's commonly referred to and used as a grain because of it's similar cooking characteristics. Quinoa grains come in a varitey of colors—ivory, pink, brown, red, black—depending on the variety. (I used an ivory variety for the recipe below.) I had never heard of Quinoa before, but evidently it's been around for thousands of years. The grain can be tracked back to the ancient Inca civilization of South America. They called it the "Mother grain."

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The National Academy of Sciences says that Quinoa is "one of the best sources of protein in the vegetable kingdom." Why? Well, for starters, its a complete protein grain. It provides all the essential amino acids. Perfect for vegetarians! It also contains no gluten. Perfect for individuals following a wheat-free/gluten-free diet!

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Sounds really good, but like many really "good-for-you-things" I was braced for something really bland. Wrong! It actually tastes pretty good! It has a nutty texture and flavor. It's filling, but it doesn't give you that stuffed feeling that pasta can leave you with. You can eat Quinoa as a breakfast cereal, add it to soups and/or salads, use it as a side dish, or combine it with other ingredients as a main course! What I like most about Quinoa is that unlike other whole grains, it doesn't take long to cook—only 10-15 minutes on the stovetop. You can even cook it in the microwave! Having a busy family of 5, that's wonderful!

So, I found this cool "new" grain. Now what. Well, I knew what my kids like to eat, so keeping that in mind and keeping time and ease-of-preparation in mind, I created the following recipe. End result? My family wiped it out!

Quinoa Chicken with Vegetables

Ingredients:

• 4 cups uncooked Quinoa
• 4 cups of low sodium vegetable broth (I used Pacific Natural Foods Organic Vegetable Broth)
• 5 chicken breasts (I used the ready-to-cook boneless/skinless Perdue Perfect Portions brand marinated Garlic Roasted With White Wine)
• 2 12oz packages of Birds Eye Steamfresh Frozen Vegetables (I used the Asparagus, Gold & White Corn, Baby Carrots variety)
• 1Tbsp canola oil

Directions:

• Coat a large skillet with the canola oil. Heat the pan over medium-high heat. Add the chicken breasts and cook for one minute. Flip and cook for another minute. Then cover, reduce the heat to medium-low and cook for 6-9 minutes (flipping frequently). When done, remove the cooked breasts, place on a plastic cutting board and cut into chunks.
• While the chicken is cooking, prepare the Quinoa. Combine the uncooked Quinoa and the vegetable broth in a sauce pan and bring to a boil. Reduce to a simmer, cover, and cook for 10-15 minutes.
• While the Quinoa is cooking, prepare the frozen veggies. Pop each pack (one at a time ) in the microwave and cook on High 4-5 minutes. Combine the veggies, chicken, and Quinoa in a large bowl. Salt to taste, if desired.

Nutrition Informaiton:

Serving Size: 5 main-dish servings; Fat-9g per serving; Sodium-658mg per serving; Carbs-68g per serving; Protein-41g per serving; Calories-499 per serving

Variations:

• Want less sodium? Use water instead of the vegetable broth. Use fresh vegetables instead of the frozen. Use non-marinated chicken instead.
• Don't eat meat? Skip the chicken. Use tofu instead?
• Make half the recipe and use it as a side dish (with or without the meat).
• Just you or you and your significant other? Cut the recipe in half or store the leftovers in smaller containers to take to work for lunch or pop one in the microwave for a nutritious pre- or post-workout snack.
• Don't like the variety of vegetables I selected? Use something different that better suites your taste. Use fresh or frozen!
• Be creative! Try adding almonds, chickpeas, or pine nuts. Top with some Parmesan cheese!