An RD s Diet Plan for Pre-race Carb Loading

 

Dr. Tim Noakes Sports Applications of Ketosis and Beyond

Video taken from the channel: Virta Health


 

Sports Nutrition for the Marathoner

Video taken from the channel: NYU Langone Health


 

Marty Kendall ‘Nutrient Density and the Insulin Index’

Video taken from the channel: Low Carb Down Under


 

FULL Day of Eating | How to carb load for a Marathon

Video taken from the channel: Dr. Tommy Martin


 

My Carbohydrate Loading Plan Prior To My Marathon

Video taken from the channel: Nick Bare


 

Personalized Carb Loading Meal Plan for Endurance Athletes

Video taken from the channel: SOSCuisine Meal Plans for Every Need


 

How I Carb Load Before A Marathon

Video taken from the channel: Legacy Endurance Inc


 

Why Is A Low Carb Diet Good for You?

Video taken from the channel: Ohio State News


 

Sports Nutrition for the Marathoner

Video taken from the channel: NYU Langone Health


 

Marty Kendall ‘Nutrient Density and the Insulin Index’

Video taken from the channel: Low Carb Down Under


 

FULL Day of Eating | How to carb load for a Marathon

Video taken from the channel: Dr. Tommy Martin


 

My Carbohydrate Loading Plan Prior To My Marathon

Video taken from the channel: Nick Bare


 

Personalized Carb Loading Meal Plan for Endurance Athletes

Video taken from the channel: SOSCuisine Meal Plans for Every Need


 

How I Carb Load Before A Marathon

Video taken from the channel: Legacy Endurance Inc


To get the most out of your carbohydrate load, aim for the right kind of carbs — simple, high-carbohydrate foods that are also low in fiber, protein and fat, like 100% juice, white pasta, dried fruit and tomato sauce. While donuts and pizza are high in carbohydrates, they also contain high amounts of fat and protein which slows the absorption of fuel and makes the body feel more sluggish leading up. Starting a few days before your race, increase your carb intake to 7 to 10 grams of carbohydrate per kilogram, or 2.2 pounds, of body weight, per day. If you weigh 150 pounds, you’ll need between 475 and 680 grams of carbohydrate per day, or 158 to 226 grams per meal, if you don’t eat any snacks.

Breakfast: Whole Grain Toast with Hummus: 300 calories and 48 grams of carbohydrates. Lunch: Chicken Veggie Sandwich: 314 calories and 50 grams of carbohydrates. Dinner: Pesto Shrimp Quinoa Skillet: 272 calories and 42 carbohydrates. Total carbs (excluding snacks and sides): 140 grams. Best food for carb loading: potatoes, fruits, vegetables, whole grains – a huge pasta dinner only works for a few folks sorry!

The one caveat here is if you have trouble with high fiber causing you to experience runners trots, look for options like sourdough bread with honey or sweet potatoes which are lower in. Pre-Race Meal Plan/Carb Loading. Posted on September 8, 2013 by triorbust.

One week. Only one week to go until I zip up my wetsuit (if it gets here in time ) and line up at the starting line. Carbohydrate loading.

Carbohydrate loading is done the week before a high-endurance activity. One to three days before the event, increase your carbohydrate intake to about 8 to 12 grams of carbohydrate per kilogram of body weight. Cut back on foods higher in fat to compensate for the extra carbohydrate-rich.

After 10 days of eating low-carb, high-fat foods, switch to a traditional “carbo-load” diet that incorporates 70 percent of calories from carbohydrates for the next three days. This ensures that your glycogen levels are as high as they can be and are raring to go on race day. These carbohydrate-rich snack and meal ideas are just the ticket.

For any long distance runner or keen fitness enthusiast, the term carb loading will be a familiar one. It is the process by which you replenish your body’s natural store of glycogen, which is diminished when you exercise. The easiest way to achieve a simple, successful carb-load is to include carbohydrate-rich foods at every meal and snack. This means bread, past.

You can’t completely fill your muscles with glycogen from just one meal, “which is why you should start carb-loading two or three days before your race,” Ryan says. Since you’re running very few.

List of related literature:

Your pre-race meal should consist of comfortable and familiar carbohydrate foods.

“Sports Nutrition for Endurance Athletes, 3rd Ed.” by Monique Ryan, MS, RD, CSSD, LDN
from Sports Nutrition for Endurance Athletes, 3rd Ed.
by Monique Ryan, MS, RD, CSSD, LDN
VeloPress, 2012

Your pre-race meal should be eaten two to four hours before starting time and should consist of at least 200 grams of carbohydrates, which works out to about 800 calories’ worth.

“Runner's World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition” by Amby Burfoot
from Runner’s World Complete Book of Running: Everything You Need to Run for Weight Loss, Fitness, and Competition
by Amby Burfoot
Rodale Books, 2009

If guidance is needed, the RD should encourage consumption of macronutrients based on the dietary reference intakes (DRIs) for healthy eating (ADA, 2008), which recommend that adults should consume 45% to 65% of total energy from carbohydrate, 20% to 35% from fat, and 10% to 35% from protein.

“Krause's Food & the Nutrition Care Process E-Book” by L. Kathleen Mahan, Janice L Raymond, Sylvia Escott-Stump
from Krause’s Food & the Nutrition Care Process E-Book
by L. Kathleen Mahan, Janice L Raymond, Sylvia Escott-Stump
Elsevier Health Sciences, 2013

The RD individually develops a meal plan based on the patient’s usual food intake, weight-management expectations, and lipid and blood glucose patterns (ADA, 2014e).

“Medical-Surgical Nursing: Patient-Centered Collaborative Care, Single Volume” by Donna D. Ignatavicius, M. Linda Workman, PhD, RN, FAAN
from Medical-Surgical Nursing: Patient-Centered Collaborative Care, Single Volume
by Donna D. Ignatavicius, M. Linda Workman, PhD, RN, FAAN
Elsevier Health Sciences, 2015

Generally, 40 to 45 percent of total energy intake should be from carbohydrate, which is distributed throughout the day into three small-to-moderate size meals and two to four snacks.

“Medical Nutrition and Disease: A Case-Based Approach” by Lisa Hark, Darwin Deen, Gail Morrison
from Medical Nutrition and Disease: A Case-Based Approach
by Lisa Hark, Darwin Deen, Gail Morrison
Wiley, 2014

Increase carbohydrate intake to 55% to 60% of the total calories/day, including one or more whole grain breads, cereals, rice, oats, pasta, dried beans, and other legumes in each meal.

“Nutrition and Diet Therapy Reference Dictionary” by Rosalinda T. Lagua, Virginia S. Claudio
from Nutrition and Diet Therapy Reference Dictionary
by Rosalinda T. Lagua, Virginia S. Claudio
Springer Netherlands, 1996

The plan should include instructions for timing, amount, and type of carbohydrate intake during the race, including practical suggestions.

“Nutrition for Sport and Exercise” by Marie Dunford, J. Andrew Doyle
from Nutrition for Sport and Exercise
by Marie Dunford, J. Andrew Doyle
Cengage Learning, 2011

This meal should cap off a week of balanced eating as suggested in the nutrition chapter; otherwise your pre-race dinner won’t make much difference.

“Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way” by Luke Humphrey, Keith and Kevin Hanson
from Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way
by Luke Humphrey, Keith and Kevin Hanson
VeloPress, 2016

Consistent with the current recommendations of the American Academy of Pediatrics, American and Canadian Diabetes Associations, and the American Dietetic Association, a meal plan should comprise 55% to 60% carbohydrate, 10% to 20% protein, and 10% to 20% fat, with less than 10% saturated fat (ADA, 2008a).

“Primary Care of the Child With a Chronic Condition E-Book” by Patricia Jackson Allen, Judith A. Vessey, Naomi Schapiro
from Primary Care of the Child With a Chronic Condition E-Book
by Patricia Jackson Allen, Judith A. Vessey, Naomi Schapiro
Elsevier Health Sciences, 2009

Meals should be planned around a starchy food such as bread, maize porridge, rice, pasta, potatoes and sweet potatoes.

“Juta's Manual of Nursing” by Anne Young, C. F. Van Niekerk, S Mogotlane
from Juta’s Manual of Nursing
by Anne Young, C. F. Van Niekerk, S Mogotlane
Juta, 2003

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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76 comments

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  • You should do a video about how to train for a fitness exam. Like for first responders and the military. I’m currently training to pass my local sheriffs office exam

  • fantastic! just what I was looking for, I think doctors should have to become engineers first before they become doctors….but only an engineer will understand.

  • Followed your results today. You did awesome. I’d be nothing but proud of the results. Can’t wait to see what marathon you pick next. I gotta tell you. As a former marathoner I’ve never seen a muscular guy run as fast as you did today. Keep moving forward

  • I ran sub-3 marathon using Gu gels, I would 100% take all of your own gels and tuck them into your waistband… less room for error dude

  • Hey Nick!
    Waiting for your post marathon video.
    Tells us you qualified! Pleaseee!
    Loads of love from India! <3
    Can’t wait to see it! <3

  • Basmati rice is actually not healthy, there are rice with fibres, the brown rice, when it’s cooked you can see striations which is the fibre much better and healthy.

  • Hey bro! I followed your race and cheered the entire time!!! Bro you are awesome and continue to break down that time. As a fellow runner you inspire me. Let’s do this!

  • Gotta give it to Preston. Ended up going after the full marathon and finished even while cramping. It was awesome to see him pushing through pain towards the end ✊��

  • OMFG I can’t listen to this guy and his monotone presentation. Bummer because the information is interesting but he is just impossible to listen to.

  • Watched the results second 5 k!! Possibly too hard! Not sure if you had other issues on the run. But that’s some serious carb loading for a man who seemed pretty adapted to run with less.

  • Hey bro! I followed your race and cheered the entire time!!! Bro you are awesome and continue to break down that time. As a fellow runner you inspire me. Let’s do this!

  • Followed your results today. You did awesome. I’d be nothing but proud of the results. Can’t wait to see what marathon you pick next. I gotta tell you. As a former marathoner I’ve never seen a muscular guy run as fast as you did today. Keep moving forward

  • Saw you on the start line in Austin. Wanted to say I like your channel, but you were in the middle of recording. Hope you qualified for Boston bro.

  • You snowflakes and your inspiration porn absolutely kills me. If you didn’t have a platform to show off literally everything you do you wouldn’t do anything you’ve done on life. Everything you do is to satisfy your own narcissistic needs.

  • I have been reading a lot of ben greenfield on his research of low carb instead and I think maybe you should consider looking into his information for your next training/marathon. A bit contradictory to traditional fueling but a lot of research to back it up

  • Atherosclerosis by itself is not responsible for illness. Does it cause disease? Mann et all thought not:
    Cardiovascular disease in the masai

    A field survey of 400 Masai men and additional women and children in Tanganyika indicates little or no clinical or chemical evidence for atherosclerosis. Despite a long continued diet of exclusively meat and milk the men have low levels of serum cholesterol and no evidence for arteriosclerotic heart disease. The reasons for this disagreement with the popular hypothesis relating animal fat intake to coronary disease are examined. The authors concede that some overriding protective mechanism such as freedom from emotional stress or abundance of physical exercise may be present. They favor the conclusion that diet fat is not responsible for coronary disease.

  • Do you ride exercise bike too? Reason I ask this is because I’m a recovering heroin addict and working on allot of hiitt training type programs to better my vo2/hrt rate but at the same I Natty Power lift & the ����‍♂️ has been eating my weight at the same time & I’m already a skinny tall guy & so I’m debating whether to continue & If it’s sustainable idk.. jw some free advice thanks bro bro

  • Ran a 5:17:11 in my first marathon in late December with no training. Bout to try to hit a sub 4 in a couple weeks at the LR marathon now that I actually understand what I’m getting into. Hope you fuckin kill it out there and qualify for Boston, man. Pulling for you!

  • what watch and shoes does he wear? about to start getting serious about running and I want to track my progress with a high quality watch and I need new shoes.

  • I ran sub-3 marathon using Gu gels, I would 100% take all of your own gels and tuck them into your waistband… less room for error dude

  • You snowflakes and your inspiration porn absolutely kills me. If you didn’t have a platform to show off literally everything you do you wouldn’t do anything you’ve done on life. Everything you do is to satisfy your own narcissistic needs.

  • This work was supported by the Dairy Research Institute, the National Cattlemen’s Beef Association and the Egg Nutrition Center.

    Nope, best to go vegan.

  • Hi, I will be running a half marathon in January. Do you have any tips on training? Was there a half marathon training program that you used?:)

  • Hi, I will be running a half marathon in January. Do you have any tips on training? Was there a half marathon training program that you used?:)

  • Marty, insulin response is ALSO dependent on insulin resistance I think, as blood insulin is “used up” by cells in absorbing glucose, and with insulin resistance the insulin is produced but not used and has nowhere to go?

  • Wow it just got more complex. This analytical approach by a super competent engineer reveals the risk of a too simplistic approach. I’ve got to cut down on protein. Thanks for putting this up.

  • Marty, insulin response is ALSO dependent on insulin resistance I think, as blood insulin is “used up” by cells in absorbing glucose, and with insulin resistance the insulin is produced but not used and has nowhere to go?

  • i do a marathon every day, its called work lol. people say carb loading barely makes a difference… yea they are wrong �� i can absolutely feel the difference 100%. i do alot of cereals and toast or pasta. and im 3x energized the next day vs just eating a normal meal.

    ill sit down and chow down 3 bowls of cereal milk and toast. big boals. go to bed stuffed.

    next day i feel like neo from the matrix.

    that and sleep. sleep is sooooo essential. as much as it sucks spending that much time in bed i like to try to get as much time as i can. like if i need say 9 hours of sleep im in bed at the 10 hour mark.

    o and im a loader in a warehouse. on a good day i can be lifting 40 thousand pounds a night while dealing with the mental side just as much.

    im sure its not quite as strenuous as a true marathon but it gets rough. my hands are constantly swollen so much i cant close them, cut up dry. body sore i even nap on lunch break.

    carb loading i definitely think works. vitamins seem to help too since im night shift. i see the sun maybe once a week lol.

  • Keep going Marty… solving problems is what it is all about, i.e. root causes.
    Medicine by Chemistry has not worked.. so it is up to the individual to get educated and take action, root cause…
    LOL 70 Going On 100

  • I’m not sure what kind of foods his latest charts were describing I wish he would have explained more how to get the ratios or what kind of foods match the nutrients and low insulin.
    You still have to combine pure fats with vegetables, and few fruits.
    it was really interesting with suberb charts but I’m struggling to understand the conclusion.

  • Carb loading isn’t really needed and the research behind it is thin. You muscles can only hold so much glycogen and normal eating the week of a taper is all you need. Up the carbs maybe slightly to ensure full glycogen load but honestly in running 8 marathons myself, I never carb loaded. Skip it and just eat healthy like you usually do!

  • Do natural popular fat burn diet plan like Custokebon Secrets really work and if so, how effective are they? I’ve noticed several amazing things about this popular fat burn methods.

  • OMFG I can’t listen to this guy and his monotone presentation. Bummer because the information is interesting but he is just impossible to listen to.

  • Never met Nick but RLTW. His prep is spot on. Boston Marathon is a bitch…been there done that…2 hours 41 min…Never ran Austin but have family in Cedar Park…He will achieve his goal if he can control the urge to start out to fast. Marathons are won and lost between mile 15 and 20. Pray for his success.

  • Just completed a 50k race this morning and feel horrible. Praying that you not only reach your goal but don’t suffer too much afterwards. Good luck man!

  • I want to stress this doesn’t mean meat for every meal, it means fat. Moderate protein is key. This is not Atkins. This can be done vegan if one so chooses… I recommend don’t look at this diet as sweet I can eat like shit. It still requires good whole foods.

  • @Vegance Ismine I think you need to reevaluate the literature yourself more carefully before you jump to premature conclusions.

    To address the inuit/eskimo claim, I think you need to read over this:  http://freetheanimal.com/2014/10/damned-inuit-diet.html which outlines that the Inuit diet was not a ketogenic one which can be attributed to their excessive protein consumption.

    Moreover, to address the Masai tribes concern, as you may or may not know, the Masai tribe have some of the best cardiovascular markers known to man, as Anthony Bourdain puts it, the “Masai enjoy cardio and physical strength and endurance that would qualify as Olympian any day of the week.” But this is only a journalistic interpretation, one that I wouldn’t trust either at first glance. So to redirect you back to the same literature you brought up, I think this will shed more light onto the topic and how interpretations (like yours) are misconstrued:  http://wholehealthsource.blogspot.ca/2008/06/masai-and-atherosclerosis.html

    I only bring up these points to let everyone else know the facts, not to start some meaningless back-and-forth attacks. My wish is for everyone to become more informed about nutrition as a whole and that’s it.

  • I purchased a 45 day supply of Weight Loss Green Store Tea and today was 30 days that I have been taking these weight loss tea and so far I’ve lost 15 lbs. and 2 inches in my waist. Very happy with this special product.

  • We have two different ways of vision: daytime vision and night time vision. In a strobo world we would probably go crazy.

    We also have to ways to metabolise food: when food is plenty (summer): carb burning vs when food is scarce (winter):fat burning. Maybe we should go hungry from time to time. Maybe in a way we are living in a kind of strobo food world now.

  • It’s weird isn’t it….the low carb crowd…..why is it all the vegans seem to live longer…alot longer?  Anyone ever think about that?

  • The minute 7:50 slide rocked my world thank you! Everything I have learned about in one picture (I think you meant Dr Ron Rosedale when you talked about fasted state I can’t find a specific talk mentioning the magic of fasting by Dr. David Sinclair). I refer your site every time I hear about a friend’s child diagnosed with T1D thank you!

  • Are we forgetting that ketones are actually toxic for the brain and that some cells are designed to eat glucose? Also, the lack of carbs means that you can end up consuming your own muscles or not being able to build muscle because of insufficient insulin secretion

  • There’s a reason the latest “Atkins vindicating study” (see comment by Carlos) only looked at 16 people for 4 months. There’s a reason why the Inuit have such a dismal history of atherosclerosis (arterial blockage). Research published in an article in the June 1987 National Geographic, titled “Sealed in Time: Ice Entombs an Eskimo Family for Five Centuries” showed autopsy results of two Eskimo women, one in her 20s and one in her 40s that were frozen five centuries ago. These Eskimo women “…suffered from atherosclerosis, or narrowing of the arteries caused by deposits of cholesterol and fat, probably the result of a heavy diet of whale and seal blubber …and they showed signs of severe osteoporosis, bone-mass deterioration.” That wasn’t from carbs, it was saturated animal FAT.
    Real science, not crony research.

    There’s a reason why the primarily meat-eating Masai tribes in Africa have such profound atherosclerosis that their arteries expand to get the blood past the plaque. A study titled “Atherosclerosis in the Masai” that was published in the American Journal of Epidemiology in 1972, and was carried out largely before sugar and flour played a part in the Masai diet, concluded that the Masai tribes who consume diets of meat and milk have a similar amount of atherosclerosis vascular disease as old American men, but at a much younger age.
    Real science, not crony research.

    Yes there’s a reason why those “paleo” cultures have such early death rates, high heart disease rates, and high osteoporosis for the Inuit. Not only today when they have access to processed flour and sugar foods, but in the old days on their traditional diets.

    Sure, flour and sugar and processed junk are no good for us, we should avoid them, get rid of them, and only eat fruits, veggies, whole grains, beans, nuts and seeds. A vegan diet is all we need and B12 supplement is easy and is not only needed by vegans, after all, “food animals” are routinely supplemented with B12, not to mention the severe antibiotic abuse and all the rest of the abuse and waste…all bad.

    So when some tiny, bogus “study” comes out obviously backed by meat interests and hawked triumphantly by Atkins/paleo pushers, run, don’t walk, to your nearest reality check.

  • You should do a video about how to train for a fitness exam. Like for first responders and the military. I’m currently training to pass my local sheriffs office exam

  • i do a marathon every day, its called work lol. people say carb loading barely makes a difference… yea they are wrong �� i can absolutely feel the difference 100%. i do alot of cereals and toast or pasta. and im 3x energized the next day vs just eating a normal meal.

    ill sit down and chow down 3 bowls of cereal milk and toast. big boals. go to bed stuffed.

    next day i feel like neo from the matrix.

    that and sleep. sleep is sooooo essential. as much as it sucks spending that much time in bed i like to try to get as much time as i can. like if i need say 9 hours of sleep im in bed at the 10 hour mark.

    o and im a loader in a warehouse. on a good day i can be lifting 40 thousand pounds a night while dealing with the mental side just as much.

    im sure its not quite as strenuous as a true marathon but it gets rough. my hands are constantly swollen so much i cant close them, cut up dry. body sore i even nap on lunch break.

    carb loading i definitely think works. vitamins seem to help too since im night shift. i see the sun maybe once a week lol.

  • Wow it just got more complex. This analytical approach by a super competent engineer reveals the risk of a too simplistic approach. I’ve got to cut down on protein. Thanks for putting this up.

  • So if you consume enough carbs and protein. Can you build muscle and train for endurance contests? I want to be a marathon runner, but I dont want to be a sucked up twig. I want to be like him. Muscle mass and a endurance athlete. I’m new, started about 2 months ago working out.

  • Hey Nick!
    Waiting for your post marathon video.
    Tells us you qualified! Pleaseee!
    Loads of love from India! <3
    Can’t wait to see it! <3

  • Carb loading is a bit of a myth. Yeah it’s good to have your glycogen stores before a big run. But like you running training, you really should be tapering off your meals 1-3 days before the race. A light dinner the night before and light breakfast. And they should be foods your body is accustomed too and easy to digest. The worst thing you can do it have your stomach and intestines loaded with food during a big run.

  • Ran a 5:17:11 in my first marathon in late December with no training. Bout to try to hit a sub 4 in a couple weeks at the LR marathon now that I actually understand what I’m getting into. Hope you fuckin kill it out there and qualify for Boston, man. Pulling for you!

  • Gotta give it to Preston. Ended up going after the full marathon and finished even while cramping. It was awesome to see him pushing through pain towards the end ✊��

  • Saw you on the start line in Austin. Wanted to say I like your channel, but you were in the middle of recording. Hope you qualified for Boston bro.

  • Does Fenoboci Diet Plan really help to lost crazy amounts of fat? We’ve learn many good things about this popular weight loss methods.

  • As an ironman athlete, the problem he has against him is the excess muscle weight. In any endurance event, unnecessary fat or muscle will always slow you down drastically. Will power is one thing, but you can only do what your body will let you. If he was about 15 to 20 lbs lighter im sure he could get under 3 hours. He is in great shape there is no question about it. But weight is his biggest enemy.

  • Marty, it sounds interesting. I am a little concerned about your discussion regarding reduction in calories and was hoping you could present some more information, with Dr Jason Fung’s advice that restricting calories in anything but a fasting situation actually causing the metabolism to slow down and retards weight loss significantly.

    Nutrient rich and energy light advice seems to be falling into the same trap as calorie restricitive eating. I could very well be misunderstanding that part of your work, so my bad if that is the case.

  • Carb loading is a bit of a myth. Yeah it’s good to have your glycogen stores before a big run. But like you running training, you really should be tapering off your meals 1-3 days before the race. A light dinner the night before and light breakfast. And they should be foods your body is accustomed too and easy to digest. The worst thing you can do it have your stomach and intestines loaded with food during a big run.

  • Love your videos. Got a question though. Everything I’ve read regarding carb loading tells me it just doesn’t work! Did you do any research on this?

  • fantastic! just what I was looking for, I think doctors should have to become engineers first before they become doctors….but only an engineer will understand.

  • So if you consume enough carbs and protein. Can you build muscle and train for endurance contests? I want to be a marathon runner, but I dont want to be a sucked up twig. I want to be like him. Muscle mass and a endurance athlete. I’m new, started about 2 months ago working out.

  • Basmati rice is actually not healthy, there are rice with fibres, the brown rice, when it’s cooked you can see striations which is the fibre much better and healthy.

  • As an ironman athlete, the problem he has against him is the excess muscle weight. In any endurance event, unnecessary fat or muscle will always slow you down drastically. Will power is one thing, but you can only do what your body will let you. If he was about 15 to 20 lbs lighter im sure he could get under 3 hours. He is in great shape there is no question about it. But weight is his biggest enemy.

  • what watch and shoes does he wear? about to start getting serious about running and I want to track my progress with a high quality watch and I need new shoes.

  • The original Bodybuilding diet was based on fat and protein and very little carbs to keep bodyfat low. This is a lifestyle and has worked well over the years. No real science behind it and not needed. Take a look at Ricscorner.com and you’ll see

  • Watched the results second 5 k!! Possibly too hard! Not sure if you had other issues on the run. But that’s some serious carb loading for a man who seemed pretty adapted to run with less.

  • Carb loading isn’t really needed and the research behind it is thin. You muscles can only hold so much glycogen and normal eating the week of a taper is all you need. Up the carbs maybe slightly to ensure full glycogen load but honestly in running 8 marathons myself, I never carb loaded. Skip it and just eat healthy like you usually do!

  • Never met Nick but RLTW. His prep is spot on. Boston Marathon is a bitch…been there done that…2 hours 41 min…Never ran Austin but have family in Cedar Park…He will achieve his goal if he can control the urge to start out to fast. Marathons are won and lost between mile 15 and 20. Pray for his success.

  • Do you ride exercise bike too? Reason I ask this is because I’m a recovering heroin addict and working on allot of hiitt training type programs to better my vo2/hrt rate but at the same I Natty Power lift & the ����‍♂️ has been eating my weight at the same time & I’m already a skinny tall guy & so I’m debating whether to continue & If it’s sustainable idk.. jw some free advice thanks bro bro

  • Marty, it sounds interesting. I am a little concerned about your discussion regarding reduction in calories and was hoping you could present some more information, with Dr Jason Fung’s advice that restricting calories in anything but a fasting situation actually causing the metabolism to slow down and retards weight loss significantly.

    Nutrient rich and energy light advice seems to be falling into the same trap as calorie restricitive eating. I could very well be misunderstanding that part of your work, so my bad if that is the case.

  • Just completed a 50k race this morning and feel horrible. Praying that you not only reach your goal but don’t suffer too much afterwards. Good luck man!

  • Love your videos. Got a question though. Everything I’ve read regarding carb loading tells me it just doesn’t work! Did you do any research on this?

  • I have been reading a lot of ben greenfield on his research of low carb instead and I think maybe you should consider looking into his information for your next training/marathon. A bit contradictory to traditional fueling but a lot of research to back it up

  • Keep going Marty… solving problems is what it is all about, i.e. root causes.
    Medicine by Chemistry has not worked.. so it is up to the individual to get educated and take action, root cause…
    LOL 70 Going On 100

  • I’m not sure what kind of foods his latest charts were describing I wish he would have explained more how to get the ratios or what kind of foods match the nutrients and low insulin.
    You still have to combine pure fats with vegetables, and few fruits.
    it was really interesting with suberb charts but I’m struggling to understand the conclusion.

  • The minute 7:50 slide rocked my world thank you! Everything I have learned about in one picture (I think you meant Dr Ron Rosedale when you talked about fasted state I can’t find a specific talk mentioning the magic of fasting by Dr. David Sinclair). I refer your site every time I hear about a friend’s child diagnosed with T1D thank you!

  • Hi, can anyone tell me what would be the effect of carbohydrate overloading [actually switching completely to a zero fat high cho diet for a brief period of weeks for a person who’s body was adapted to hight fat diet and fat oxidation and is poor at carb oxidation? When in rest, it’s plausible that the metabolic rate would be low and the exogenous excess glucpse is converted to fat more readily [as it’s the preferred oxidation method for the high fat diet body] in comparison to someone who’s body is more trained to oxidize carbs more readily? In other words, is eating a high carb meal with low fat force the high fat diet trained body to more readily store that calorie surplus compared to high carb body

  • So what does this say about a “targeted keto” approach where you consume, say, 1/2-1 banana before a vigorous workout, but maintain LCHF otherwise. Found it at 34:36. If I understand the Professor correctly, a targeted approach is unnecessary for most athletes over a wide range of activities. Can anyone verify or correct my interpretation?