Carbohydrate loading, commonly known as carb loading, is a strategy used by athletes to maximize the storage of glycogen in muscles and liver. Glycogen is the primary fuel source for endurance activities, including treadmill training. Understanding when and how to effectively consume carbohydrates can significantly enhance your performance on the treadmill.
I’ve been doing carb cycling for years as a bodybuilder, and carb loading goes right along with that. My experience is that knowledge makes all the difference. I’ll tell you right up front, what carb loading is not is going to the ice cream bar and just downing as many carbohydrates as possible. There is such a thing as carb crashing, which most of us have experienced when we’ve had too many carbohydrates all at once. This can produce a sleepy, bloated feeling. Strategic carb loading however with the right kinds of foods in the right proportions can ensure you have enough fuel for the job at hand. This becomes especially important for long runs, such as marathons, where you might be in motion for more than an hour or two.
Just for the sake of general knowledge, when we refer to “carbs” we’re typically talking about 1 gram of carbohydrate. So, the question “How many carbs is in that?” means, how many grams of carbohydrates are in a particular serving. One gram of carbohydrates equals 4 calories, the same as one gram of protein, and one gram of fat equals 9 calories. When carb loading, you’ll want to keep this in mind so you can hit your specific numbers without going too far over or under.
The Importance of Carbohydrates for Treadmill Training
Carbohydrates are essential for providing the energy needed during prolonged physical activities. When you work out, your body relies on glycogen as a readily available source of energy. Without sufficient glycogen stores, you may experience fatigue, reduced endurance, and decreased performance. Therefore, carb loading is crucial for those engaging in intensive treadmill sessions.
Your body produces glycogen through a process called glycogenesis, where it breaks down glucose, a sugar most commonly found in carbohydrates. If you’ve ever heard the phrase “hitting the wall” while running a marathon, this is the point in the race where the runner completely runs out of glycogen. If you’re looking to lose weight you can cut the carbohydrates from your diet to a certain degree, but for long runs and hard-core treadmill training, you’ll still need to prime your pump with enough to get the job done.
Home-grown pears like I have in my own backyard are a great source of carbs. Photo by Brian Boyce
Understanding Glycogen
Glycogen is stored in your muscles and liver and is converted into glucose when your body needs energy. The more glycogen you have stored, the longer you can sustain high-intensity exercise without feeling exhausted. Carb loading aims to increase these glycogen stores, ensuring you have adequate energy reserves for your treadmill workout.
Eating Carbs for Treadmill Training
The number of carbohydrates you’ll consume varies depending on your own weight and goals here. If you’re involved in marathon training, figure you’ll need 8-12 grams of carbohydrates per kilogram of bodyweight, or 4-6 grams per pound. A 160-pound runner for instance might need between 580 and 870 grams of carbohydrates. This represents between 2,320 and 3,480 calories from carbohydrates alone. That’s a whole lot of carbs! And this is why distance runners choose complex carbs like whole grains, which is the first thing dieters cut from their weight loss plan.
You’ll have to experiment a little with yourself to see where you fall within this scale. You can use a Fitbit or other monitoring device to determine how many calories you’re burning in a particular session of running.
Timing your carbohydrate intake is essential to maximize its benefits. Here’s a breakdown of when to consume carbs for optimal treadmill performance:
1. The Day Before Your Training
The day before your treadmill workout, continue to emphasize carbohydrate-rich foods. However, balance it with lean proteins and healthy fats to maintain a well-rounded diet. Be mindful not to overeat, as consuming too many carbs at once can lead to digestive discomfort. Focus on consuming complex carbohydrates such as whole grains, pasta, rice, and starchy vegetables. Aim for 7-10 grams of carbohydrates per kilogram of body weight daily during this period, or 3.5 to 5 grams per pound.
2. Pre-Workout Meal
Consume a carbohydrate-rich meal 3-4 hours before your treadmill session. This meal should include easily digestible carbs, moderate protein, and low-fat content. Ideal options include oatmeal with fruit, a turkey sandwich with whole-grain bread, or a banana with a small serving of yogurt.
3. Pre-Workout Snack
About 30-60 minutes before you hit the treadmill, have a small, easily digestible carbohydrate snack to top off your glycogen stores. Examples include a slice of toast with honey, a small fruit smoothie, or an energy bar.
Just how many carbs does one need to power up for a big run? Photo by Brian Boyce
How to Carb Load Effectively
Carb loading isn’t just about eating more carbs; it’s about doing it strategically to enhance performance. Here are some tips to ensure effective carb loading:
1. Choose the Right Carbohydrates
Opt for complex carbohydrates that provide a steady release of energy. Whole grains, legumes, fruits, and vegetables are excellent sources. Avoid simple sugars and processed carbs, as they can cause rapid spikes and crashes in blood sugar levels.
2. Balance Your Diet
While focusing on carbs, don’t neglect other essential nutrients. Ensure your meals are balanced with proteins, fats, vitamins, and minerals to support overall health and performance.
3. Stay Hydrated
Hydration is key to effective carb loading. Drink plenty of water throughout the day to help your body store glycogen efficiently. Avoid sugary drinks and caffeine, which can lead to dehydration.
4. Monitor Your Portions
Gradually increase your carbohydrate intake over several days rather than consuming large amounts at once. This helps your body adapt to the increased carbs without causing digestive issues.
5. Listen to Your Body
Pay attention to how your body responds to carb loading. Everyone’s digestive system is different, so adjust your intake based on how you feel. If you experience discomfort or bloating, consider reducing portion sizes or opting for different carbohydrate sources.
Whole foods are always a preference over supplements here. I like to use Calorie King here as a reference for food choices. Below are some examples of foods rich in carbohydrates and their numbers:
- Bananas: 8.5 oz. with skin: 137 calories, 35.2 grams carbs, 1.7 grams protein
- Raw sweet potato: 6 oz.: 105 calories, 24.5 grams carbs, 1.9 grams protein
- Instant oats: 1 cup: 307 calories, 54.8 grams carbs, 10.7 grams protein
- Plain pasta cooked: 1 cup: 212 calories, 41.4 grams carbs, 7.8 grams protein
Timing your carbs before a big run is critical to success. Photo by Brian Boyce
Benefits of Carb Loading for Treadmill Training
Effective carb loading can transform your treadmill workouts, offering several benefits:
- Enhanced Endurance: Increased glycogen stores allow you to sustain high-intensity exercise for longer periods.
- Improved Performance: A steady supply of energy leads to better overall performance and faster recovery times.
- Reduced Fatigue: Adequate glycogen levels prevent early fatigue, enabling you to push through challenging workouts.
- Mental Clarity: Maintaining energy levels helps improve focus and mental clarity during your training.
Conclusion
Carb loading is a powerful tool for anyone looking to optimize their treadmill training. By strategically timing your carbohydrate intake and choosing the right sources, you can maximize glycogen stores and enhance your performance. Remember to listen to your body, balance your diet, and stay hydrated. With these tips, you’ll be well on your way to achieving your treadmill training goals with energy and endurance.
Carb loading doesn’t necessarily mean splurging and over-eating like we all do at an all-inclusive resort in Cancun. Photo by Brian Boyce
