Carb Loading for Marathon Runners – Plan Your Week

Serves 2 | Prep 10 Mins | Cooking 15 Mins

Cajun cuisine, known for its bold and zesty flavours, blends French, African, and Native American influences. With robust seasonings like paprika, cayenne pepper, and garlic, Cajun food delivers a delightful kick in every bite, offering a rich, flavorful experience.

This Cajun Chicken Salad recipe captures these exciting flavours in a quick and convenient dish, using our Ready Cooked Chicken Breasts to speed up the cooking process.

Combining juicy, spiced chicken with fresh vegetables and a tangy dressing, it’s a nutritious option perfect for a quick lunch or light dinner, bringing the vibrant taste of Cajun cuisine to your table effortlessly.

Method:

1. On a large chopping board slice horizontally across the chicken breast to open it up. Add the salt, pepper, cumin, cayenne pepper and paprika to both sides of each chicken breast.

2. Meanwhile, place a large frying pan on a medium-high heat with some olive oil and once the pan is hot enough, add the chicken breasts and cook for 3 minutes on each side (or until thoroughly re-heated).

3. Do the same with a separate frying pan and add the red onion and tomatoes and cook for 5 minutes.

4. Cook the corn on the cob according to packet instructions, then drain and slice the kernels off by placing it vertically on a secure chopping board and slicing downwards using a serrated knife.

5. In a small bowl mix together the yoghurt and chipotle paste and then slice the cooked chicken.

6. Assemble the salad leaves in a large bowl, add the other ingredients then drizzle over a few spoonfuls of the dressing and serve the Chicken Salad.

This recipe was submitted by Adam Warren. Adam is a food and fitness enthusiast and runs a very successful blog at: www.foodandfitnessalways.com

How to Calculate Your Bespoke Carb-Load

To embark on a successful carb-loading journey, it’s essential to determine your individual carbohydrate requirements. A widely recommended guideline is to consume 8-10 grams of carbohydrates per kilogram of body weight per day during the carb-loading phase. This ensures adequate glycogen replenishment without overloading the digestive system.

You can read more on the theory behind this calculation, HERE.

For example, a 70-kilogram runner would aim to consume 560-700 grams of carbohydrates daily in the days leading up to the marathon. This calculation provides a personalized benchmark to guide your carb-loading strategy and optimize race-day performance.

5 Days Before the Marathon

As the marathon approaches, gradually increase your carbohydrate intake by incorporating carbohydrate-rich foods into your meals. Opt for easily digestible sources such as oats, potatoes, rice, and pasta, and aim for a high-carb, low-protein, and low-fat diet to maximize glycogen storage.

3 Days Before the Marathon

Maintain a high-carbohydrate diet and prioritize hydration to ensure optimal glycogen replenishment and muscle function. Adequate hydration is essential for supporting glycogen synthesis and preventing dehydration, both of which can impact performance on race day.

2 Days Before the Marathon

In the final days leading up to the race, carbohydrates should comprise 85-95% of your total caloric intake. Focus on consuming easily digestible carbohydrates to minimize gastrointestinal discomfort during the race. Additionally, consider reducing fibre intake to prevent gastrointestinal issues that may arise during prolonged exercise.

Mangos (28g of carbs per 240g) and white bread (0.6g fibre per slice) are great options.

The Night Before

On the eve of the marathon, enjoy a carb-heavy dinner consisting of easily digestible foods such as pasta, rice, or potatoes. Keep portions moderate to avoid feeling overly full or bloated on race morning. Aim to eat your dinner early in the evening to allow ample time for digestion and ensure you wake up feeling hungry and energized on race day.

Race Day

Fuel up for the race with a carbohydrate-rich breakfast, aiming for approximately 2 grams of carbohydrates per kilogram of body weight. Overnight oats are an excellent choice for their digestibility and sustained energy release. In addition to solid food, prioritize hydration by incorporating electrolytes into your water intake, aiming for 5-10 millilitres per kilogram of body weight every 10 kilometres. During the race, aim to consume 20-30 grams of carbohydrates every 10 kilometres or 60 minutes to sustain energy levels and delay fatigue. Opt for easily digestible sources such as energy gels, honey, or dates, and avoid high-fat snacks that may cause gastrointestinal distress.