CARB LOADING (LOADING WITH CARBOHYDRATES IN THE DAYS BEFORE AN IRONMAN)

Carb loading is a strategy that endurance athletes have used since the 1970s to maximize glycogen stores in the days leading up to a competition. Although various methods have been proposed and there are many different protocols, carbohydrate loading is relatively simple.

The easiest way to consume carbohydrates is to consume 10 to 12 g of carbohydrates per kg of body weight (g/kg) per day 36 to 48 hours before the Ironman. For a 70 kg person, this equates to 700 to 840 g of carbohydrates per day, which is a very high intake. This should be complemented by a reduction in training volume in the few days before a competition, with no need for complex supercompensation protocols.

For smaller triathletes and many women, this means a little “overeating” (consuming more calories than they burn) in the days leading up to an Ironman. In fact, many triathletes opt for a slightly lower intake and 8 to 10 g/kg/day still results in very high muscle glycogen stores. Such an amount of carbohydrates usually leads to a sharp increase in body weight. This is partly due to the increase in glycogen stores, which will be a few hundred grams.

However, when glycogen is stored in muscle, water is simultaneously stored in a 3:1 ratio. Therefore, a carbohydrate loading protocol that increases glycogen stores by 400 g results in an increase in body weight of 1.6 to 2.0 kg. An increase in body weight could impact performance as additional weight must be carried during the Ironman. However, the potential downside of the extra weight is offset by the far greater glycogen availability and some additional fluid that becomes available.

Foods consumed while carb-feeding should be high-carb, tasty, and familiar - high-carb foods include things like rice, pasta, cereal, white bread, honey, syrup, jam, and pancakes. The fat and protein content of the food should be relatively low, as these contribute to the feeling of satiety without providing carbohydrates.

The very high carbohydrate intake required for carbohydrate loading requires the consumption of large amounts of food. Therefore, feeling too full to continue eating can be a problem. By eating tasty, tasty foods, you can ensure you get the carbohydrates you need. However, carbohydrate intake is not just an excuse for overeating, as some athletes see it.

The foods chosen should be high in carbohydrates (and therefore lower in fat) and tasty, but should not contain large amounts of high-fat/high-carbohydrate foods such as cookies, ice cream, cake or pizza. The total amount of fat and protein should be reduced to keep calorie intake relatively similar. Consuming carbohydrate-containing juices or carbonated drinks (soda) can be an easy way to add carbohydrates to your diet without affecting satiety.

Many triathletes also choose low-fiber foods when carbloading. Fiber is an indigestible carbohydrate that remains in the digestive system for many hours and is eventually excreted in the stool. Many carbohydrate sources are high in fiber, which is why a high-carbohydrate diet can cause large amounts of fiber to pass through the digestive tract. This leads to extra weight, so eating low-fiber foods may be beneficial for those aiming for a lower racing weight.

RECOMMENDED MEALS

Breakfast (170g carbohydrates)

  • 100g breakfast cereal

  • 250 ml milk

  • 2 slices of white toast with jam

  • 1 ripe banana

Lunch (175g carbohydrates)

  • 150 g (dry weight) pasta with tomato sauce

  • 500 ml orange juice

Snack (120g carbohydrates)

  • 2 rolls with honey

  • 1 low-fat muesli bar

Dinner (155g carbohydrates)

  • 150g (dry weight) white rice

  • Grilled chicken breast

  • 330 ml lemonade

Bedtime snack (80g carbohydrates)

  • 80g breakfast cereal

  • 150 ml milk

BREAKFAST ON COMPETITION DAY

Breakfast is often described as the most important meal of the day - which can certainly be true on race morning. Depending on the start time of your Ironman, there may be a balance between getting up early for breakfast and making sure you get enough sleep.

When you wake up, glycogen stores in the liver are relatively low because they are used to supply blood sugar to the brain and other organs during sleep. During racing, liver glycogen is needed to maintain blood sugar levels that fuel your working muscles. Therefore, replenishing these muscles is a top priority to prevent hypoglycemia.

To “refill” the liver with carbohydrates, 100 to 200 g of carbohydrates are required in the 3 to 4 hours before a competition. This doesn't have to be done in one big meal, but can be spread over several snacks or drinks. Using drinks or gels can help people who have difficulty eating before a race due to nervousness or anxiety.

The foods you choose should generally not contain large amounts of fat, fiber and protein, as these slow down digestion. This is particularly important for people who suffer from gastrointestinal problems before and during competition. Likewise, these people may want to avoid large amounts of dairy products to minimize lactose intake if this causes them problems, although this is not a problem for most people.

Ideal food sources are similar to those needed for carbohydrate intake, but breakfast may include foods such as cereal, white bread, jam, honey, pancakes and juices. If you're staying at a hotel, many of these foods are available for free at the breakfast buffet.

However, there is no guarantee what will be available - so many athletes prefer to bring their own food for breakfast when staying at a hotel. Alternatively, you may want to contact the hotel in advance to find out more about breakfast and bring a kitchen scale to keep track of food intake.

Pre-competition fuel and hydration

In the 30 minutes before you start swimming, it is possible to “top up” liver glycogen and make even more carbohydrates available. A good choice is 20 to 30 grams of carbohydrates, which can come from a gel, a sports drink, chewable products or solid food.

We recommend doing this at least 10 minutes before the start of the race. However, it is important to practice this in training to ensure it does not trigger gastrointestinal distress. This carbohydrate remains in the stomach for a short time, meaning some of this carbohydrate becomes available during the race. Many people choose chewy sweets or gels, but personal preference is also important.

It is important to start the competition with enough fluids. To achieve this, drinking around 500ml of water or sports drink in the +/- 2 hours before the start time will help. Ideally, the color of your urine should be pale before the race begins. The small amounts of carbohydrates you consume before the competition should be taken with some liquid, about 90 to 180 ml (3 to 6 fl. or.) of water. Too many carbohydrates with too little water slows their release from the stomach, which can cause discomfort.

CAFFEINE BEFORE THE COMPETITION

Caffeine is an effective supplement for improving exercise performance. Relatively low doses of caffeine can improve performance - as little as 2 to 3 mg per kg of body mass (140 to 210 mg for a 70 kg person) 30 to 60 minutes before the start of the competition.

Caffeine can also be consumed during a competition and still have an effect, although it takes +/- 60 minutes to peak in the blood - so timing is important. Taking additional caffeine doses of +/- 1.0 to 1.5 mg/kg in the later stages of competition can provide a good “boost” for performance.

400 mg is the generally accepted daily limit for caffeine intake, as larger amounts of caffeine can cause unpleasant side effects without further improving performance. 400 mg should not be exceeded over the course of the race day unless practiced in advance knowing that it will not provide any benefit over smaller amounts.

SOURCES OF CAFFEINE

Caffeine can be obtained from a number of sources, and any of these sources can help improve performance if effective doses are reached. Some sources of caffeine are:

  • Gels containing caffeine – 50 to 100 mg

  • Cola drinks – 30 to 50 mg per 330/355 ml can

  • Energy drinks – 75 to 80 mg per 250 ml can

  • Espresso – 80 to 100 mg per shot

Although there are many ways to consume caffeine, some sources also have disadvantages. Energy drinks and cola are carbonated and the carbonation can cause stomach problems.