Most runners know they should eat pasta, rice, potatoes, or other high-carb foods before a half or full marathon. When you eat a bowl of spaghetti, most of the carbs are stored as glycogen in your muscles and liver. During a half or full marathon you burn both glycogen and fat. But the latter is not as efficient, which means your body has to work harder to convert it into fuel. Benjamin Rapoport, M. Carb-loading is a numbers game. Which carbs should you load up on?
A bean burrito or pasta with meat sauce is a good option. Is Grazing Making You Fat? More From Nutrition. On an LCHF diet, per cent of your calories come from fat, up to 20 per cent from protein, up to 20 per cent from vegetables, and just five per cent from fruits and starches. One grapefruit and four dark-chocolate-covered almonds kcals, 5g fat, 20g carbs. All athletes should maintain a healthy diet, but what you eat and when is especially important for runners. Courgette spaghetti with marinara sauce and turkey meatballs, topped with Parmesan cheese kcals, 17g fat, 24g carbs.
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