Tag: Race week diet

Did you know up to 90% of long-distance runners experience some form of gastrointestinal distress during or after a race? To avoid becoming a statistic, understanding what not to eat race week is crucial for peak performance and a comfortable finish.

Proper carbohydrate loading can improve endurance performance by 2-3% during long events like an Ironman, making the timing of this strategy critical. Starting too late or incorrectly can lead to digestive issues or missed opportunities for maximum glycogen storage. Mastering the 'when' is just as important as the 'what' to ensure you arrive at the starting line fully fueled and ready to perform.

Carb loading can boost endurance performance by up to 3%, a significant advantage in an IRONMAN. This critical strategy involves maximizing your body's glycogen stores to prevent hitting the wall on race day.

Studies show that effective carb-loading can significantly boost marathon performance and endurance. To understand **what to eat a week out from a marathon**, you must shift your focus from training fuel to race-day glycogen storage, with a clear strategy for the final seven days.

Carbohydrate loading can improve endurance performance by 2-3%, a seemingly small margin that can save a significant amount of time over the course of a 140.6-mile race. Athletes who master this nutritional strategy can maximize their glycogen stores, which serve as the body's primary fuel source for sustained, high-intensity efforts. However, incorrect timing or food choices can lead to unwanted gastrointestinal distress on race day.

Effective carbohydrate loading can prolong exercise capacity by up to 20% and improve time trial performance by 2-3%, especially for events over 90 minutes. This critical strategy tops off muscle glycogen stores, providing the primary fuel source for your best possible race.

A study published in the *Journal of the International Society of Sports Nutrition* confirmed that starting an endurance event with elevated glycogen stores can significantly delay fatigue and improve performance. The best meal the night before a triathlon focuses on easily digestible, high-carbohydrate foods to top off these critical energy stores.

Over 500,000 people complete a marathon each year, but only a fraction fully optimizes their nutrition for race week. Knowing what to eat during a marathon week is the key to unlocking peak performance and avoiding race-day disasters like 'hitting the wall' or stomach issues.

While carb loading is a classic endurance sports strategy, many athletes complete Olympic distance triathlons without a strict, multi-day protocol. The real focus for this race length should be on a sensible high-carbohydrate diet in the final 24-48 hours and a solid fueling plan during the event itself. So, do you need to carb load for an Olympic triathlon? It's less about a full 'load' and more about strategic pre-race fuel and in-race intake.

As little as a 2% drop in body weight from dehydration can negatively affect your 10K run, underscoring the critical role of proper fueling in the final days. Knowing what to eat the week of a 10K race can optimize your glycogen stores, maintain energy levels, and prevent gastrointestinal issues, setting you up for a successful performance.