Last Saturday, when I was resting and prepping for the next day's race, and intentionally eating extra starch in order to fuel my glycogen stores, it occurred to me that how I felt then, again, ON PURPOSE, must be how so many people feel when their blood sugar is peaking and crashing throughout the day!
To clarify, when I have a big race coming up, during the week or even two weeks prior to the event, training volume gets reduced, so, naturally, I'm less hungry, so I eat less until... the day or two before the event.
The last thing I'd want to do is show up empty for a race, so that's where what some might refer to as 'carbo loading' comes in. Unfortunately, so many athletes do this the wrong way. Some use the methods popular in the 1970s whereby they cut carbs (to create extreme depletion) for several days and then nearly binge on processed grains in an attempt to saturate their muscles with glycogen. This is an easy recipe for disaster on race day. Just imagine how you'd feel if you ate several cups of pasta and bread rolls for dinner, and then a bagel with oatmeal for breakfast, and then headed out for an intense bout of exercise!
Similiar to one of the goals in recovering from long endurance sessions, we want to drive the impetus to eat again sooner than later when getting ready for an event that could last longer than ten hours.
How does this translate for me? Easy- I just add a little bit of baked yam or banana or pineapple or even some dried fruit to my meals. We're talking SMALL amounts, never a gorge-fest.
Aside from this VERY specific situation, there is no other time when I'd advise anyone to eat starch during several of their meals during the day or try to get their blood sugar to be elevated.
I suspect this post is going to generate quite a few questions...so bring 'em on!
I'm finding these posts so useful. My housemate is running the Sydney marathon on Sunday - which is also day 28 of his first ever whole 30/ paleo adventure.
For prior marathons he'd be "carb loading" on pasta, but hoping to use sweet potatoes this time round. The paleo training runs have been great sucesses, so fingers crossed for Sunday!
Posted by: Suz | September 16, 2011 at 05:33 AM
I find hitting the "refeeding" window after hard training sessions in the weeks leading up to an event is helpful in assuring optimal glycogen storage. I advise my athletes to eat a most of their carbs within 45 mins of training completion.
Posted by: Michael Lepp | September 16, 2011 at 09:29 AM
I too agree that most carbs should be consumed within an hour of training for best results.
Posted by: VaporBrothers | September 16, 2011 at 12:24 PM
Totally agree with you.
Nell Stephenson
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Posted by: Nell | September 16, 2011 at 02:17 PM
That is wonderful- please be sure and let me know how the race ends up going!
Nell Stephenson
BS USC EXSC, ACSM H/FI
www.nellstephenson.com
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blog: http://stephenson.typepad.com/train_with_nellie/
training plans: http://home.trainingpeaks.com/training-and-nutrition-plans/training-plans/nell-stephenson.aspx
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book: http://www.amazon.com/Paleo-Diet-Cookbook-Breakfasts-Beverages/dp/0470913045
Posted by: Nell | September 16, 2011 at 02:19 PM
Nell,
I would like to know how much calories you consume on a typical day ...
Do you prefer a special macronutrient ratio?
Thank you for the answer
Posted by: Michael | September 16, 2011 at 05:42 PM
Of course- I stick to the Paleo macro nutrient ratio!
Roughly 40/30/30.
Calories consumed varies depending on workload.
If Im training for seven hours, itll be far higher than a day with only an easy swim.
Sent from my iPhone
Nell Stephenson
BS USC EXSC, ACSM H/FI
www.nellstephenson.com
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Posted by: Nell | September 16, 2011 at 06:39 PM
I totally agree with not needing to gorge to any extent before a race. My day before will usually include maybe an extra sweet potato, and bigger sweet potatoes, but also a focus on a few superfoods-- for example before my race this past weekend where I set some PR's for myself, I included a grass-fed buffalo steak and coconut oil the day before.
I also like the protocol of doing my pre-race workout first thing the day before with a higher intensity and in a fasted state, then focusing a slightly increased carbs from there! As opposed to loading up for days before
Posted by: chuck | September 16, 2011 at 09:39 PM
Your protocol is nearly identical to mine!
Nell Stephenson
BS USC EXSC, ACSM H/FI
www.nellstephenson.com
www.shop.nellstephenson.com
blog: http://stephenson.typepad.com/train_with_nellie/
training plans: http://home.trainingpeaks.com/training-and-nutrition-plans/training-plans/nell-stephenson.aspx
twitter: nellstephenson
book: http://www.amazon.com/Paleo-Diet-Cookbook-Breakfasts-Beverages/dp/0470913045
Posted by: Nell | September 19, 2011 at 02:29 PM