How To Carb Load Before A Marathon - FULL GUIDE!

To clarify what you mentioned about water binding: As you increase carbohydrate intake, your body converts glucose into glycogen and stores it in the liver and muscles. Glycogen binds water in a ratio of approximately 1 gram of glycogen to 3-4 grams of water. To accommodate this increased glycogen storage, your body requires more water, leading to an increase in thirst. Consuming more carbohydrates raises blood glucose levels. High blood glucose levels can in some cases lead to osmotic diuresis, where glucose is excreted in the urine, pulling water along with it. This can result in dehydration and increased thirst as the body tries to maintain fluid balance. An increase in carbohydrate intake stimulates insulin production to help transport glucose into cells. Insulin also influences sodium balance in the kidneys, which can affect fluid retention. The body osmoreceptors detect changes in blood osmolarity. High carbohydrate intake can increase the osmolarity of the blood, triggering the osmoreceptors to signal the brain to increase water intake, leading to a feeling of thirst.

This is wonderful. I'm carbloading for my first Marathon tomorrow. 💪

Your content has been a wealth of knowledge for me lately. Thanks a million!

- Eating a big and specific load of carbs before your race - 2-3% better run - 10 grams of carbs per kg bodyweight - Sweets and sodas are GOOD (as an exception) - Minimum 24h before the race - Normally from 36 to 48h before race - 3,5L of water and electrolytes - 1 Gram of glycogen= 3 grams of water - Eat more in the morning - Carbi drinks are a cheat code - Practice in advance the carb load

Exactly the video I was looking for, thank you so much!!😍

This is invaluable information, but I'd suggest that the percentage could be higher than 2-3% improvement, if you carb load properly. I ran 4 marathon with a best of 4:28. Hit the wall every time, due to pure ignorance about carb loading. Pre marathon 5, carb loaded at approx 7g per kg for 3 days. Ran 4:01. No difference in pace, hillier course, just could sustain the pace until the end. By marathon 7, was down to 3:42. Brilliant video!

Hey man, thanks a bunch for the informative video. I downloaded your carb loading plan and I plan to follow it shortly as I have a half marathon that looking to push a PR on.

Thank you so much James. Great video ⭐️

will implement this for my bjj tournament which is tomorrow

4:31 that’s a great point, limiting the fibers

Thanks for the great vid! It was really helpful as I am going to run my first marathon next week. The only thing that concerns me a bit with carb loading is I feel like I would be holding too much water and feeling bloated.

Water is needed to move the glucose into adipose tissue (fat cell). Also, if you are on a ketogenic diet, you will fell 10x more amazing when in ketosis. You can carb load on a "carb day" and fill your glycogen stores in 24 hrs and you will still be back in ketosis in the morning for most people. The advantage is that you can use MCTs for immediate massive energy in the morning and still have glycogen inside the muscle itself. More fuel options allows for more energy than just a maxed out glycogen tank. A not about ketogenic diets is it takes a minimum of 30bdays to adapt and allow your body the time to ramp up enzyme production. If you are strict for several months, you can optimize and be even more efficient. People do this for uktra narathons in the mountains.

I will implement this plan for my next marathon. Thanks !

One of the best videos un this topic. Thanks!

Marathon on Sunday, it’s Friday so I’ll get to it tonight and tomorrow

doing this for my first marathon!

Thank you. I needed this information.

I just got to Costco and eat an entire pizza

great video!

Fantastic video! Running my first half marathon next Sunday! How many days in advance of the race should I start carb loading? Thanks so much!