For those looking to do some sort of carb loading prior to their race, I've compiled several research articles together explaining the different methodologies and their effects on performance or glycogen supercompensation. With 11 weeks to go until race day, it's a good time to start thinking about if you're going to do something like this and possibly try executing it prior to one of your last long runs just to see how you tolerate it.
Glycogen Supercompensation (AKA Carb Loading)
Summary of the Conclusion:
If you plan to race longer than 90 min, you'll likely benefit from a carb loading strategy. If you're male, you'll need at least 7 g/kg bw to see a noticeable increase. If you're female, you'll need at least 8 g/kg bw to see a noticeable increase (although based on some of the research I'd argue that male/female are probably the same value if tested head to head for a minimal threshold). For females, this likely means a significant increase in a one time caloric intake. You'll gain some weight (as will males), but the weight gain is offset by the performance gains. The Western Australian Carb Loading Method offers an easy to follow procedure with some major benefits over other methods.
-1 day protocol
-Can occur as many as 5 days prior to event
-Consume 10 g carb/kg bw
-No glycogen depletion workout necessary
-Use Maurten Drink Mix 320 to reduce the water burden of a liquid carb sourced strategy
If anyone needs help running some math, let me know.
). Full we will be Tweedle Dee and Tweedle Dum.
Possibly Jessie or Mary Poppins for the half and definitely minnie for the full. My minnie costume is super easy and comfortable for the full - sparkle skirt (with their amazing compression shorts), blank tank and sparkle athletic polka dot visor.
