Carb Loading for the Marathon with Holley Samuel, RD
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- Опубликовано: 5 фев 2025
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Holley Samuel is a Registered Dietitian who also happens to be a Boston Marathon Qualifier. She has a Master’s in Health Education and is a Certified Personal Trainer, and also happens to own a cookie company. Clearly, she knows how to maintain a balance when eating for both joy and health!
Holley and I explore the ins and outs of marathon nutrition, including carb-loading before the race, your pre-race breakfast, mid-race fueling, and eating for recovery.
The full episode on the Strength Running Podcast: apple.co/3bnl2Hs
Jason Fitzgerald is a USATF running coach, 2:39 marathoner, and the host of the award-winning Strength Running Podcast. He's the 2017 Men's Running Magazine's Influencer of the Year and his work has appeared in Runner's World, Health Magazine, The Washington Post, Lifehacker, and other major media.
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FTC Disclaimer: This video was sponsored by Athletic Greens, which means a fee and/or free product was provided to the creator for this partnership.
I listened to the pod on this and did a small carb load before my last 10k race. Worked a charm!
Awesome to hear! Was it a PR?
@@JasonFitzgerald yes mate! 45 down to 43 in one hit. And felt SO much better
@@JackD87 great stuff mate
Spare a thought for scientists that go and research this stuff.
A lot of valuable info in this talk. If I listened correctly, we can store around 2000Cal in Glycogen stores and that it will last around 2 to 2.5 hours of running.
Great info buddy, thanks for sharing! Best wishes!
During those 2-3 days of carb loading, im assuming we gotta be somewhat on the lighter end of training because if we were to do a speed workout during this loading phase we would be using up the carbs we are trying to keep. Lets say i wanted to weight train during these 2-3 days of carb loading and im gonna lift at about an 8.5 RPE, would that mean i should take in even more carbs to replenish the lost glycogen from lifting?
what if people who are on keto? How they should prepare for the Marathon? Thanks
Don’t eat keto. Problem solved!
People who are keto should be efficient in burning fat. They don’t need carb loading.
Seriously, most keto/fat-adapted athletes will strategically introduce carbs for high-intensity workouts, do a carb build during taper, and fuel with carbs during their race. The faster you go, the more performance benefit carbs offer. Anything less than three hour maximum effort will certainly be faster fueled with carbs. For longer efforts some keto athletes have turned in good performances, but most top results in ultra endurance events are by athletes using carbohydrates.
Hi Holley and Jason, thanks for this info! I am tapering for a marathon, 10 days out, and trying to determine the appropriate nutrition for me.
The general consensus seems to be that it’s not necessary to consume beyond your standard daily calories, but rather just make carbs a higher percentage of those calories.
When using Holley’s formula, I calculated that for me at 140lbs, I would need to consume about 508-762g of carbs per day. This translates to 2,032-3,048 calories in carbs alone, not including any calories from fat or protein. I’m typically consuming around 1,500-1,800 calories a day. I’m not really concerned about increasing calories for a few days in terms of weight gain, because I’m sure it won’t heavily impact that, my goal is simply to feel good and race well. So I do want to make sure I understand what’s being recommended here. My question is, can I hit those ideal carb-load numbers and have a bit of protein and fat in addition, thus going potentially a thousand or more calories over my usual intake, and still expect a good outcome for my race? I want to have plenty of energy but not feel full, sluggish, etc.
Excellent video but for us on the imperial scale can you please translate to pounds.
why wouldn't you just carb-load year round, to fuel your weekly long runs?
Keeps cutting out. So missing what you are saying
It's not a problem with the video... likely your connection/device.
Kipchoge doesn’t carb load
Kipchoge is top three of the elite runner. He doesn't count it
He doesn't need to. His normal diet is likely at least 750 grams of carbs per day. So he carbs up every day by doing it every meal.
@@mrjoshuagordon is it actually....
This is outdated and wrong, like most of nutrition science. Please look at the work of Noakes and Volek and update your knowledge.