Posted: April 17, 2012

Warrior Dash, Tough Mudder, Ridge Rocker, if you are participating in one of these events, or something like it, you need  a carbohydrate loading plan.  Your diet should already be comprised of 55-65% carbohydrates, about 20% protein, and 15% fats.  You should be consuming high carb sports drinks within 15 minutes of training for your event, and water every 20 minutes while training. Carbohydrate loading used to be where an athlete would deplete their carb stores about 5 days prior to their event while training hard. Then load up on carbs in the 3 days before. Unfortunately by depleting their glycogen stores, they also found it very fatiguing to complete their training. This could end up having bad results when faced with the actual event, 3 days later.

What athletes have learned is that the best route, is to eat a diet rich in carbohydrates in the low glycemic range of under 60%. This diet should be followed a week prior to your event. Significantly reduce your consumption of refined sugars. Your calories should now be in the 70% carbs, 15% fats, 15% protein.  Eat 5-6 meals daily.
Reduce your intensity of training, doing a slow run, or very light workout, up to 2 days before. Resting on the last day.
Consume simple carbohydrates (sports drinks) ONLY before, and after your training sessions.

Use supplements up until the last day. Multi-Vitamin, Glucosamine, and L-Glutamine for recovery.

Practice visualization techniques to see yourself at the finish line. Feeling great!

Carbohydrate Loading has been around a long time. Try different ways, well before your event, so that you can let your body adapt.

Plan the outcome of your events. Stay strong, educated, and fit!!

Always check with your doctor before using new supplements, and or starting a new training plan.

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