Science Based CARB LOADING TIPS for Marathons
HTML-код
- Опубликовано: 7 фев 2025
- As a marathon approaches, the last major thing in our control is how we carb load. Right after recording this podcast, I asked a few friends how they were going to carb load and it's surprising how little correct information is out there!
Follow Gaby Villa on:
Instagram - / intenseatfit
RUclips - / @intenseatfit
Website - intenseatfit.s...
Podcast episode: open.spotify.c...
☕️ If you appreciate any of the advice I give on my videos, it would be an absolute honour if you can support by buying me a coffee! Link: www.buymeacoff...
💬 My Socials
Instagram - / sotamaehara
Strava - / strava
Link Tree - linktr.ee/sota...
2024 Sydney Marathon course video: • Video
👉 My coaching service details: bit.ly/m/sotam...
🌊 WAVE RUNNING PODCAST
Spotify - sptfy.com/NmPi
RUclips - shorturl.at/hptEW
Instagram - / waverunningpodcast
🚨 Join my STRAVA Run Club: / strava
🎥 My Non-Running Vlog Channel
Sota Maehara VIDEOS - bit.ly/2Cb4vCy
For business enquiries, feel free to reach out on my email in the about section of this channel, or via Instagram @sotamaehara
Current subscriber count: 7731
On another note, I'm super excited to see the TCS Sydney Marathon become an Abbotts World Major Marathon in 2025!
#running #sydney #marathon
Hey Sota!
Thank you so much for doing these videos. I appreciated the science and experience based advice that helped me manage my nutrition perfectly prior and during my debut Marathon yesterday. You helped me smash my goals and not poo my pants while doing it! You the man!
Hi Sota, Your content has been very useful to me since i started training for 2024 Sydney marathon. Thank you!
Thank you for your support! Uploaded another one for you just now 🤝
Trying to cram for sydney and know there is no use getting extra Ks in the legs so this type of stuff is perfect!
Hope 100% health is just around the corner and you keep in good spirits. Just know that even though you might not be getting the chance to get out there and run like you want to at the moment, your informative and quality content helps many others run beyond what they thought they were capable of.
Thanks Sota for collaborating with Gaby especially on some key misunderstanding of carb loading, definitely going to use these tips for my upcoming marathon in Oct.
Mate yet another brilliant video. And a big thank you to guest speaker as well for her invaluable inputs.
For sure! She was great value
Another perfectly times video. I will be smashing the carbs this week.
Also great timelaspe footage of demolishing the two boxes of rice with curry haha
Glad you filmed that and sorry for stealing the footage 😂
@@SotaMaehara Getting multiple uses out of footage is one of the best feelings. Keep at it mate
Great, clear and to the point advice.
Appreciate the feedback! Comments like this mean a lot to
Durianrider approves :)
fk yeah
Hi Sota, loving the content. Any simple meal id3as for carb loading? Keep up the good work mate👍🏾
Hi George! A rice bowl is among my favourite options. Every cup of cooked rice gives you almost 60g carb. If you have two cups with some sweet soy sauce, a glass of soft drink and sorbet for dessert, you'll have a meal close to 200g carbs
@@intenseatfit Thanks for that👍🏾
Another great video Sota. Wish you quick recovery and hope to have a run together one day 🙂
Appreciate it! Hoping to organise some cool runs in Sydney when I'm back
The best part is the carb loading!
Agreed, I love eating
I've been doing low carb running for some time. It's helped me keep my weight down and run faster. But I've plateaued, and I'm getting slower for some reason. I'm thinking of trying a carb load before my 5k race on Sunday to see what happens
From my understanding:
- I don't think carb loading will give you a noticeably significant boost over a 5k as it's under 90 minutes of running
- Not sure about the science regarding low carb diets and keeping weight down. What I know for sure is that when you're comparing an individual to themselves (lighter you vs heavier you), lighter weight doesn't always equate to better performance. It depends what type of extra weight you're carrying
But this is as far as I'll go with my lack of nutrition background
@@SotaMaehara yes , I don't do long enough runs to deplete my glycogen stores.. although I may try a few halfs to experiment. I do find that I tie up with lactic acid more when I up my carbs. I'll have to experiment more.
you mentioned the carb drink. is it beneficial to have a carb drink an hour or so before the race? or only during carb loading period?
As long as your stomach can handle it, carb dense (little to no protein/fibre) is super ideal
Maurten 320 Drink mix the night before and the morning of = 160g of carbs in just 1 litre of fluid. So elite
@ epic. i just bought a few of the Maurten kits. keen to try them out in training.
hope it goes well!
I'm currently on a GLP1 clinical trial. So carb loading has been really difficult the last 10 weeks. At the moment I'm looking at getting most of my carbs for the marathon on race day. Not ideal, but seems like my only option?
Hi Josh, definitely important to check with your clinician before going ahead with any advice. Consuming carbohydrate during the race will still be very helpful to keep your body energised and supply those helpful carbs.
You spoke about carb density, what are your favourite choices (other than bananas)? 960g carbs per day is no joke. Is Soft drink or juice a viable option?
Hey Mitch! I reckon I'll get the expert Gaby to reply to your comment tomorrow, as she would know best
@@SotaMaehara Thanks legend! Another awesome video!
Hey Mitch! Certainly "sugars" are your friends during carb-loading. Such as juice, soft drink, sports drinks, jam, honey, maple syrup. Adding them to your meals will boost the carbs and keep the density high. In terms of energy-dense foods, rice, pasta, bagels are good options. I also like energy bars like Clif bars (40g carb) as helpful snacks.
@@intenseatfitthis vod and the comments after are great for the clarity and expertise. I’m keen on bagels and the clif bars… plus grabbed some Maurten 320 today.
@@paulwilliams2814 glad to hear it's been helpful! Happy fuelling!
I'll just eat sushi 🍣
Sushi is awesome