Athletes participating in endurance events should be carb-loading in the 3-5 days leading up to the event. Loading the muscles with extra carbohydrate (glycogen) will enable extra storage of fuel to maximise endurance.
As a general guideline, consume 3-5g of carbohydrates per pound of bodyweight, splitting this up between your 3 main meals and snacks in between. This means that 60-70% of calories will come from carbohydrates.
It’s important to note that you will gain a couple of pounds. This isn’t anything to be concerned about, as increased carbohydrate stores attract water that’s then retained in the body. This is a sign that you have effectively carb-loaded!
Here’s a healthy pasta recipe for you to try - high in magnesium, iron, Vitamin E and C to support sporting performance and recovery.
Blend the following in a high-speed blender:
Half an avocado
1 handful of peas (defrosted)
1 handful of shelled edamame (soy) beans (find in the frozen section) - defrosted
2 handfuls of spinach
2 Tbsp pesto
Salt and pepper to taste
Cook whatever pasta you like as per the instructions on the packet, drain and reserve one mug of the pasta water.
Add the cooked pasta back to the saucepan and pour over the sauce, adding some pasta water to slacken the sauce if it’s too thick. Heat through gently for a minute.
Serve in a bowl with grated parmesan on top.