Carbohydrate Loading for Tough Mudder
Carbohydrate loading is a strategy used by athletes to maximize muscle glycogen storage before an event (glycogen is the energy our muscles use to contract).
This is beneficial for TM because it’s moderate to high intensity lasting longer than 90 minutes. You should try and consume 7-12grams of carbohydrates per kg of body weight. This can be done for 3 days leading up to an event as we taper for these last 3 day’s.
Don’t panic if you gain weight because the extra weight will be due to extra muscle glycogen and water retention from the excess carbohydrates.
It’s important not to eat foods high in fats over the next couple of days if you want to avoid gaining body fat. Rather focus on clean protein, carbohydrates and good healthy low fat foods.
This is an example of how many grams of carbohydrates are in some foods.
Sample 50 gram carbohydrate choices for the foundation of a meal or snack
• Bagel, 1
• Banana, 2 medium
• Apple, 2 medium
• Raisins, 1/2 cup
• multi-grain bread, 2.5 slices
• Baked potato, 1 large
• Pasta, 1 cup cooked
• Rice, 1 cup cooked