The Myth of Carbo-Loading for 5-K Runners

Carbohydrate loading for 5K runners is about as helpful as pouring a glass of water over your head to cool off during a race. You think and feel it's beneficial when in reality it does nothing for you.

First of all, about carbohydrates. There are two types: Complex - represented by starchy foods such as grains, vegetables, beans & peas. Simple - include sugars and sweets to include fruits and dairy products

Carbohydrates are the fuel for our muscles. Since our bodies store a small amount of carbohydrates, it is believed that carbo-loading prior to an event will give your muscles more fuel.

This statement is true if you carbo-load over a long period of time (3 months) and use those stored carbohydrates. Most people will carbo-load the week before or even the day before a race.

If you do not exercise 90 minutes or more, the excess carbohydrates you have taken in will turn into excess weight because the body uses water to store those carbohydrates. It's that simple!!

This is the bottom line... If you exercise 90 minutes (running non-stop for 1 1/2 hours) or more, carbo-load. If you run 5Ks and train about 45 minutes to an  hour a day (or every other day), DON'T carbo-load. Staying hydrated will be more beneficial to you.