IMFL Finisher 2006
-Consume 30-60g of carbohydrates per hour in a 6-8% carb solution sport drink
-Consume electrolytes like sodium and potassium.
-Eat carbohydrates before your workout and rehydrate and refuel with carbohydrates and protein post workout, best in a 4:1 or 3:1 ratio of carbs to protein.
For race week, this would look like 60-75% of your total calories from carbs, 15-20% from protein and 15-20% from fat on race week. The biggest change would be to simply modify how you fuel before, during and after workouts to accommodate your decrease in training load. By doing this your body will have plenty of fuel on race day so for most athletes, there is no need to over load the body with carbohydrates on race week. Research shows that a fitter athletes stores glycogen more efficiently than an unfit athlete. But even more interesting, the body can still perform and muscles can be powerful even if the glycogen stores are not at full capacity (ex 2000 calories worth of carbohydrates in the muscles). However, you can imagine how an athlete can easily get by in training by not eating adequate carbohydrates and still feel just fine in training. But come race day and the low carb athlete who chooses to race at high intensity or high volume will ultimately sabotage performance if she/he does not eat a balanced diet on a daily basis and does not eat appropriately on race week.