I have read that carbo loading only works if you plan on running races that take 15 minutes or longer to complete. If this is true, is there a better eating routine for the days before a race thats 5k or under?
I have read that carbo loading only works if you plan on running races that take 15 minutes or longer to complete. If this is true, is there a better eating routine for the days before a race thats 5k or under?
Try carbo depletion for 3 days then add the carbs for 3 days, see what you get. I got a PR in a marathon.
You don't need depletion or loading for a race under 10 miles.
Oranges Apples wrote:
You don't need depletion or loading for a race under 10 miles.
You don't need depletion for any race. That theory was proven ineffective a long time ago, the only place it lives on is among letsrun experts.
When that theory was proven ineffective was when runners started putting in enough miles to naturally deplete their stores. When tapering and getting ready for the race they would naturally eat carbs. It is just one study. 2:30 marathoners and below probably don't need the depletion since they run themselves low naturally. We are at a point where many runners are not doing the miles again. Depletion has worked for me, but that's not to say its for you. It is not fun and only when one is looking to get the boost from added carbs or rebound effect should it be used. There are just too many studies pointing to the positive effect of the depletion phase dating back to the Bengt Saltin studies. Hultman, Astrand, and Costill also have studies on this phase which sets the muscles up for storage of glycogen. When the subject runs and is on depletion phase he sets those muscles specific to running up for the loading phase. Exercise during the loading phase should be reduced to allow retention of the glycogen.
Depletion is ineffective because depleting and then carb loading leaves your muscles with the same glycogen level as carb loading without depleting.
I disagree that the depletion phase is ineffective. As I said it sets those running muscles up for loading and you will also be less bloated for your race. But do your own thing, I happen to be a believer in depletion and will continue to do so before major competitions in the longer races.