School · Food and hydration · 40 s .

Carb loading

Filling the tank before a marathon.

For events lasting more than about 90 minutes, filling your glycogen stores helps you hold your pace for longer.

Guidelines suggest about 10–12 g of carbohydrate per kg per day for the 36–48 hours before, while training very little. Choose low-fibre options so your stomach stays calm.

You'll probably weigh a little more: glycogen is stored with water. That's normal, and it's fuel you will use.

Two days of rice, bread and rest before the big day.

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