#360fit: Carb-load before your big UAE event

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Make sure you are race-ready.

WHAT IS CARB-LOADING?

It’s basically a term used to describe a period before an endurance race or event whereby you maximise your body’s carbohydrate intake.

By eating foods such as oatmeal, yogurt, whole fruit, pasta, potatoes, bread and rice you can boost your glycogen (glucose) stores inside your body. This will help you to replenish energy levels quicker than normal and dip into your reserves when you need it most.

HOW DO I CARB-LOAD?

Roughly speaking, with carb-loading, you want to add 8-10g of carbohydrate per kilogram of your overall weight. In layman’s terms, effectively three meals per day – plus up to three snacks.

With each meal, you want 50 to 60 per cent to contain carbohydrates while it’s also important to include protein, which can aid muscle recovery and improve strength.

WHEN SHOULD YOU START CARB-LOADING?

Ideally, you should start the process at least two days before race day or your given event. 48 hours gives your body a chance to adapt and store the energy.

Elite competitors will tend to start loading their stores up to seven days before intense activity.

Don’t worry if you actually a gain a bit of weight when doing this because much of it is water weight and the direct result of higher carb intake.

You are also more than likely to be at the tapering stage of your training plan.

Gaining weight is not a bad sign and is hot evidence to suggest you are carb-loading properly.

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Did you participate in The Unity Run?

Sport360 staff 28/11/2016
Did you run?

Did you tackle the Unity Run on Friday?

Over 2000 participants took part in the non-competitive 3km/7km walk or run at Al Mamzar Beach.

Supported by Al Noor Training Centre for people with disabilities, the Unity Run also supports Dubai’s initiative of being a disabilities friendly city by 2020 by raising awareness of people with special needs.

Share with us your thoughts by commenting below, using #360fans on Twitter or getting in touch via Facebook.

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Four best places to run in Dubai for free!

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The hardest step is getting off the sofa and leaving the house!

Running is the easiest way to get fitter and is incredibly effective at making you mentally and physically healthier.

If you’re looking to improve your fitness, check out these four running routes.

AL BARSHA POND PARK

Al Barsha Pond Park features a 1.4km running track that surrounds a pond and is marked every 100m, to give you a mental boost during your training session!

If you want to combine your running with some strength work, there are workout stations around the track.

DISTANCE: 1.4KM
OPENING HOURS: 8am-10pm

Al Barsha Pond Park.

Al Barsha Pond Park.

JUMEIRAH BEACH 

An incredibly scenic area, the run starts next to Jumeirah Beach Hotel and continues down past Sunset Beach.

It’s a 7km stretch down (14km if you run both ways) and is never overly-busy either!

DISTANCE: 14KM

Jumeirah Beach.

Jumeirah Beach.

PALM JUMEIRAH

The Palm Jumeirah Park features an impressive running track, and is generally a quiet area if you want to wind down after a long day.

Lined with trees overhanging the track, parking at Golden Mile is easy and there are workout stations available should you want to break up your training along the way.

Al Ittihad Park.

Al Ittihad Park.

DISTANCE: 2.7KM

THE MARINA

If you fancy a run with a view then come here!

The Marina is one of the best places to run in Dubai – with a pleasant 9km lap. Have a look at some of the city’s most impressive buildings as you meander your way around the loop.

It can get quite busy up by Marina Walk in the evenings, but don’t let that put you off an otherwise pleasant run or walk.

DISTANCE: 9KM

The Marina.

The Marina.

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