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Carb-Loading for Endurance Sports
How can these meal plans help me perform better?
These personalized meal plans are specially designed for those who train for endurance sports events lasting more than 90 minutes, such as marathons, half-marathons, triathlons, cycling challenges, etc. To increase your performance, follow these meal plans for the 3 days leading up to the event.
Carbohydrates (carbs) are the main source of energy for muscles during extended periods of exertion. By carb-loading before your competition, you maximize your carbohydrate stores of glycogen in the muscles and liver.
These stores will support a long and intense effort as well as maintain a good pace throughout the race. A recent study showed that carb-loading before a marathon can improve performance by up to 13%*!
In order to effectively carb-load, 70 to 80% of the energy should come from carbs. Yet, 88% of marathon runners fail to consume the right amount, for lack of proper information or tools. Our meal plans are the solution.
In recent studies, intakes of carbohydrate (CHO) in the range of 8-11 g/kg/day for 1 to 3 days before competition have been shown to increase muscle glycogen concentrations among athletes more than intakes below this level (such as 2-6 g/kg/day). This is beneficial when exercise is prolonged (> 90 minutes). Dietitians of Canada. Is carbohydrate loading effective for improving muscle glycogen concentrations and exercise performance?, Practice-based Evidence in Nutrition®, 2016-02-24
Choose What Works for You
Our meal plans are effective and easy to follow. We provide the tools, information, and support necessary to successfully carb-load to boost your performance without gastrointestinal issues!
Why have 450 000 people already chosen SOSCuisine?
No matter which program you choose, you benefit from:
A Specialised Team
Our meals are created by registered dietitians to prioritise your health.
A Hands-On Solution
Get everything you need: menus, grocery lists, action plans and tips.
Delicious Recipes
Carb-Loading recipes: Fast, easy, and delicious.
I recommend this service to my friends!
«I used the Carb-loading meal plan before my first Olympic distance triathlon and I had plenty of energy all the way through. The menu is simple to follow and provides great results. I recommend it to my friends!»
- Jean-François L.
SOSCuisine is recommended by:
« I love SOSCuisine’s Carb Loading Meal Plan, because they make the carb loading process simple. Their menus take into consideration your body type, age and sex and then give you a meal plan that you can adapt to suit your tastes. They allow you to eliminate foods you don’t eat such gluten. The meal plans are also lower in fibre, so you will reduce your chance of having gas, of feeling bloated and diarrhea (runner’s diarrhea is not fun). »
Pearle Nerenberg, M.Sc. Dt.P.
Sports Dietitian
Subscribe to this meal plan for as little as $9.95/month!
We have so much confidence in its effectiveness, that we’ll reimburse you in the first 7 days if you aren’t entirely satisfied!
Frequently Asked Questions
Do I need 1 or 3 days for carb-loading?
Recent studies have demonstrated that it is possible to maximize glycogen stores in 1 day before the race. This would require an athlete consuming 10-11g of carbohydrates per 1kg of body weight before the race. For athletes experienced in this method and especially those who weigh between 40 and 60kg, this may be possible. However, according to sports nutritionists such as Vivaï: Nutrition Experts, most runners find it difficult to eat such a large amount of carbohydrates the day before a race. For this reason, they recommend a 3-day carb-load.
Can I follow your “Carb-Loading” Meal Plan if my competition is less than 90 minutes?
If you’re experienced and participating in a shorter competition, you can use the carb-loading meal plan the night before or for the 2 days before your race.
Do I need to deplete my glycogen stores prior to carb-loading?
Studies published in the 1960s showed the need to deplete glycogen for maximum carb-loading. An intense training period along with a very low carbohydrate diet was recommended. Thereafter, the athletes carb-loaded for 2 to 5 days. Many subsequent studies have shown that this initial phase of exhaustion is in fact not necessary to maximise a carb-loading period. For more information on depleting glycogen stores, consult the following article: Burke, L.M., Hawley, J.A., Wong, S.H., Jeukendrup, A.E. (2011) Carbohydrates for training and competition. J Sports Sci, 29 Suppl 1:S17-27
Do I have to make all the recipes from scratch?
We have included quick and easy recipes for snacks such as applesauce and banana bread for those who wish to prepare the recipes themselves. However, we know that preparing for an endurance competition can be stressful and take your time. If this is the case, feel free to substitute our recipes with food purchased at the grocery store, such as sweet applesauce, oatmeal cookies, or fig cookies. Toast with jam as a snack is also a suitable alternative.
Should I test the meal plan before my endurance competition?
We recommend that you test these meal plans at least once, 2 to 3 weeks prior to an event. Ideally, plan the test before an intense activity similar to your event. This allows you to:
- Familiarise yourself with SOSCuisine’s services.
- Assess the effect of these new recipes on your digestion.
- Assess your energy levels during prolonged exercise.
- And make adjustments, if necessary, to find your winning formula.
If you are not able to test the full 3 days, you can try some recipes separately.
What do I do after my competition?
Thanks to our combined offer, you have access at all times to our meal plans for Sports and Active Families that are specially adapted to the daily routine and training of all athletes, including those who practice endurance sports. As a result, you can switch from your Carb-loading meal plan to your Sports and Active Families meal plan as often as you like.
Are SOSCuisine Meal Plans reliable?
Our Carb loading Meal Plans comply fully with the recommendations of the experts in the field, the main ones being the following:
- Health Canada, Eating Well with Canada’s Food Guide - January 2019
- Health Canada, Dietary Reference Intake Tables
- USDA - USA, ChooseMyPlate
- National Health Service (NHS) - UK, The Eatwell Guide
The nutritional data is from the Canadian Nutrient File, and completed by the French food composition table Ciqual (France), the USDA Food Composition Database (USA), and the Fineli base (Finland).
IMPORTANT: The information provided on this website does not replace a medical consultation and is not intended for self diagnosis. We recommend that you seek the advice of your doctor or healthcare professional before undertaking a change to your diet or lifestyle. See Terms & Conditions.
