HCoach Kelliey everybody, This will be the first gust column of many from PPC partner Jennings of Apex Nutrition LLC. Kelli is also my Coach and I can promise you that if you follow through on even half of what Kelli writes for us here at PPC you will feel better, and run faster and drop . Kelli will be posting here at PPC every other Thursday so stay tuned for more excelent articles from Kelli. With out an further delay here is Kelli’s first article!

Question: What are your carbohydrate recommendations for the night before a big or race?

Kelli’s answer:

It‘s important to think about the timeline of digestion in this scenario. It only takes refined carbohydrates ~15-60 minutes to be digested and hit the . Then, they‘re stored. If your glycogen stores are not fully replenished, they can be stored there. But, for most athletes who haven‘t just ended a training session, glycogen stores will already be filled to their limit. So, any extra will be stored in the cells as fats – which can be used in long endurance , but do not have any advantage over whole, healthy carbohydrate sources. So, instead of ―quick-energy the night before a race, go for lower-glycemic, whole-food, healthy ones. Their slow digestion and even energy will be more likely to give you usable, efficient fuel the next day.

Many athletes grossly overeat carbohydrates the night before. Sometimes, this is not a problem. Other times, it can leave them feeling “heavy” going into a .

I recommend ~30 extra grams of at dinner the night before. Some examples include ½-1 medium baked yam/sweet potato, 2/3 cup cooked wild rice, 1 cup whole grain pasta, 2/3 cup cooked lentils or beans (if you digest them well without a lot of extra gas!), 1 cup , etc.

I hope this helps and all the best in your next race!

Kelli, RD

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