Today is perfect day to start carb loading. Recipes and macros provided in this RW’s article doesn’t really look at all like my normal day. My everyday macro goal consist of 40% carbs, 30% protein and 30% fat. That macro works when you are on calorie restrictive diet and want to lose weight, but for normal diet, amount of proteins would be all too high. When loosing weight, I think, you should try to keep protein intake high (1g protein per pound lean body mass), so you are rather loosing fat instead of muscle. But then, instead of looking for the macros and percentages, I’m usually looking the absolute number of grams of protein intake.
In real life my macros varies in great deal too. Here’s how I did yesterday:
Although the above picture is very close of my macro goal, yesterday was actually not normal day for me. I wasn’t feeling well, so I tried to get much more proteins and C vitamin compared to normal. For me it means some extra greek yogurt with raw oranges. That usually helps, and it did this time too. I’m feeling much, much, better now.
Ok, back to carb loading. I have never really done it before. I don’t do it before long runs, unless you count a couple of extra slices of rye bread I might take a night before early long run.
I think RW’s article is a good baseline for me too. I’ll probably increase the amount of carbs close to 60% and also try to get at least 3000-4000kCals per day for now. Proteins I try to keep in minimum of 150g as I usually do. Fat I’m not really that concerned about.
Don’t forget to check RW’s arcticle: How to Carb-Load for Marathon Week | Runner’s World.