ThinkstockWhen it comes to pre-race rituals, twirling up pasta is probably right up there with setting out your lucky socks and studying the course map. But to fuel up the right way, you've got to use your noodle. There are a lot of misconceptions out there about carbo-loading, according to Lauren Antonucci, R.D., a dietitian and owner of Nutrition Energy in New York City. "Even some seasoned athletes aren't doing it correctly," she said. So before you go to town on that tortellini, brush up on the truth ... then pass the breadbasket.
1. The thought: To power up, go to that pre-race pasta party.
The truth: One bowl of spaghetti does not a carbo-load make. "It takes the entire week leading up to a race," Antonucci said. Here's the strategy: For the first two days, you cut back on carbs (to about 50 percent of your calories) to deplete your glycogen, or stored energy, level. That's followed with three or four days of extra carbs (70 percent of calories) to load your muscles with extra glycogen that they can use on race day. The theory is that emptying your bank first allows more energy to be stored up.
2. The thought: You should follow the same carbo-loading plan as the dudes in your training group.
The truth: The majority of research proving that carb-loading works has been done on men. But (spoiler alert!) the female body is different, and the few studies that have included ladies have shown mixed results. That's because, experts say, women burn more fat and fewer carbs and protein during endurance events.
So what's an athletic girl to do? Antonucci recommends a carbo-load light plan: When you start tapering your workouts, continue eating the same number of carbs -- around 55 to 60 percent of your calories -- as you did during those tougher training sessions. "If you're consuming the same amount, but burning fewer calories over the course of a week, you'll create an excess of glycogen to use on race day," she said.
3. The thought: No carb left behind.
The truth: You can get too much of a good thing. "In my practice, I see clients who stuff themselves with bagels and pasta before a race," Antonucci said. "But that leaves them feeling bloated and sluggish." Bottom line: Keep eating that toast, but don't scarf the entire loaf for breakfast.
4. The thought: You can't do an endurance race without bread and pasta.
The truth: Wheat's not the only way to go. For athletes with celiac disease or a sensitivity to gluten -- a protein found in wheat -- pasta and bread spell disaster. (Always battling tummy troubles like bloating and diarrhea? Ask your doc if a gluten sensitivity may be to blame.) If you can't tolerate wheat, fuel up on the following carb-rich and gluten-free foods: Quinoa, millet and amaranth; rice; pasta made from rice or corn; potatoes; and corn.
5. The thought: Whole grains are best. Period.
The truth: While brown rice and whole-grain breads are generally the healthier option, you may want to cut back before an event. "Too much fiber can lead to race-day stomach issues," Antonucci said. To avoid the porta-potty tango, swap a few servings for refined grains two to three days beforehand. After that finisher's medal is in hand, you can go back to the rough stuff.
