Science Based CARB LOADING TIPS for Marathons

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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!
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Опубликовано:

2 окт 2024

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Комментарии : 31

@marvingiehl 20 дней назад

Durianrider approves :)

@SotaMaehara 18 дней назад

fk yeah

@jay_arce 21 день назад

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.

@raymundmalig2506 23 дня назад

Hi Sota, Your content has been very useful to me since i started training for 2024 Sydney marathon. Thank you!

@SotaMaehara 23 дня назад

Thank you for your support! Uploaded another one for you just now 🤝

@hiitsmeitszi 17 дней назад

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!

@joshkwan 24 дня назад

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

@SotaMaehara 24 дня назад

Glad you filmed that and sorry for stealing the footage 😂

@joshkwan 24 дня назад

@@SotaMaehara Getting multiple uses out of footage is one of the best feelings. Keep at it mate

@mrdavester 15 дней назад

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

@SotaMaehara 13 дней назад

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

@mrdavester 13 дней назад

@@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.

@TubeyouFree-l1p 24 дня назад

Another great video Sota. Wish you quick recovery and hope to have a run together one day 🙂

@SotaMaehara 23 дня назад

Appreciate it! Hoping to organise some cool runs in Sydney when I'm back

@paulwilliams2814 23 дня назад

Great, clear and to the point advice.

@SotaMaehara 23 дня назад

Appreciate the feedback! Comments like this mean a lot to

@georgea1116 24 дня назад

Hi Sota, loving the content. Any simple meal id3as for carb loading? Keep up the good work mate👍🏾

@intenseatfit 23 дня назад

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

@georgea1116 23 дня назад

@@intenseatfit Thanks for that👍🏾

@chinpoeykhoo6261 22 дня назад

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.

@mork_yog 22 дня назад

The best part is the carb loading!

@hansrajmishra3762 23 дня назад

Mate yet another brilliant video. And a big thank you to guest speaker as well for her invaluable inputs.

@SotaMaehara 23 дня назад

For sure! She was great value

@JoshButton 24 дня назад

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?

@intenseatfit 23 дня назад

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.

@TDMitch 24 дня назад

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?

@SotaMaehara 24 дня назад

Hey Mitch! I reckon I'll get the expert Gaby to reply to your comment tomorrow, as she would know best

@TDMitch 24 дня назад

@@SotaMaehara Thanks legend! Another awesome video!

@intenseatfit 23 дня назад

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.

@paulwilliams2814 23 дня назад

@@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.

@intenseatfit 22 дня назад

@@paulwilliams2814 glad to hear it's been helpful! Happy fuelling!