before the competition carbohydrate supplementation tips

Carbohydrates are beneficial for runners, not only playing an important role in major competitions but also being essential in daily life. Registered dietitian Pam Nisevich Bede, an experienced marathon runner, has concluded after years of practice that carbohydrates should be accumulated a few days before a major race.

Bede said, 'After years of training, you certainly want to perform your best on race day. If you start consuming more carbohydrates in your diet three days before the race, your glycogen stores will be full. Glycogen is the fuel for your muscles. Just as you wouldn't go on a trip with a half-full gas tank, you shouldn't wait until the starting line to think about fueling up.' Bede recommends limiting protein and fat intake while increasing carbohydrate intake in the days leading up to the race. The following five foods are beneficial for health and help muscles store energy.

Whole grains

At least half of our daily food intake should be whole grains. Whole grains combat inflammation and provide some fiber. They not only help muscles store energy but also maintain digestive system health. Additionally, they help keep your cholesterol levels normal, ultimately providing you with more carbohydrates.

Whole grains include whole wheat products, corn, brown rice, oatmeal, quinoa, and ancient grains.

Tart cherries

Tart cherries are becoming increasingly popular because studies show they have anti-inflammatory properties and can reduce muscle soreness. Bede said, 'I personally find them delicious. I add protein powder to tart cherry juice and make a smoothie with my secret recipe.' To enjoy the flavor and benefits of tart cherries, be sure to choose whole fruit or juice, not cherry flavoring.

Sweet potatoes

Many people like russet potatoes, which are also a good choice. But if you can eat a sweet potato, in addition to its delicious taste, you can also get beta-carotene. Moreover, sweet potatoes are a good source of carbohydrates.

Sweet potatoes can be made into various dishes to satisfy your carbohydrate needs. For example, mashed sweet potatoes can be used as an energy supplement during a race.

Beets

Beets might sound funny because many people don't include them in their diet and wouldn't think of them as a carbohydrate source. But extensive research shows that beets can improve performance and combat fatigue. Beetroot is rich in inorganic nitrates, which convert to nitric oxide, helping blood flow faster, muscle contraction, and nerve transmission. Beets can help you increase your speed by 3% during a race. So if you're looking to set a personal best, consider eating more beets.

Milk and honey tea

Add skim milk or almond milk and honey to tea to increase carbohydrate intake while enjoying the stimulation of caffeine. You can freely add cane sugar or honey because you need to store carbohydrates and consume them during the race.

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