When to Eat Your Carbs & How Many Carbs to Eat Before Your Long Run
Channel: Jake Abdinoor
Date: 30/04/2018

If you have ever wondered exactly HOW and WHEN to carb load for a long run or workout, then this video is for you. Backed by science. Presented by a 2:52 marathoner & Kinesiologist.

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Summary:
1. Eat a carb-heavy meal no sooner than 24 hours before your long run or workout.

2. 7-10 g/carbohydrate/kg/day is sufficient for resynthesizing glycogen

Sources:
- 24 Hour Glycogen Re-synthesis Time
https://sites.uni.edu/dolgener/Advanced_Sport_Nutrition/Post_Exercise_Glycogen_Synthesis.pdf and https://www.ncbi.nlm.nih.gov/pubmed/12111292

- 8–12 g of carbohydrate/kg/day to maximize glycogen stores
https://jissn.biomedcentral.com/track/pdf/10.1186/s12970-017-0189-4

[This was RunEpisode1]



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