I recently completed the course work to become qualified for Athletic TIPS Certification. Among the many topics covered, there was a review of nutrition and training strategies for the week before a competition. These tips are especially important for endurance events of at least 30 minutes or more – road running races of 5K, 10K, or longer, for instance.

Carbohydrate loading works. It can add up to a 20% improvement in performance. (Of course, it works along with, not as a substitute for, proper conditioning.)

Here’s the basic outline of how to time your workouts and nutrient intake.

Training schedule

Day 6 before the event – hard workout to exhaustion

Days 5 and 4 before the event – moderate exercise 

Days 3 and 2 before the event – light exercise

Day 1 before the event – total rest

Nutrient intake

Day 6 before the event – usual nutrient intake (which should be about 50% of calories from carbohydrates, 20% from protein, 30% from fat)

Days 5 and 4 before the event – increase calories from carbohydrates to 55% of total, decrease protein and fat accordingly

Days 3, 2 and 1 before the event – increase calories from carbohydrates to 70-75% of total, decrease fat and protein accordingly

Make sure to drink a lot of water too!

NOTE: A “usual” diet that obtains 50% of its calories from carbohydrates is not a low-carb diet and may be unhealthy for many people. Carbohydrates serve as fuel for action; the amount you should consume is determined by your level of physical activity. Only a person who regularly exercises (45 minutes or more 4-5 times per week) should consume a diet that provides half of its calories from carbs.

A MEAL THAT PROVIDES 50% of CALORIES IN THE FROM OF CARBOHYDRATES, for example, could be a piece of salmon on a bed of rice, PLUS a baked potato. You can add an unlimited number of raw or steamed vegetables; they have few calories and don’t alter the overall nutrient balance that much.

A MEAL THAT PROVIDES 70-75% OF ITS CALORIES IN THE FORM OF CARBOHYDRATES, for example, could be a bowl of spaghetti with tomato sauce and a sprinkling of grated parmesan. You can add an unlimited number of raw or steamed vegetables; they have few calories and don’t alter the overall nutrient balance that much.

Turn your body into an efficient running machine with Dr. Lavine’s Program for Runners.

Dr. Lavine has been an innovator in the use of movement and touch to promote health since 1981. He practices in New York City and Princeton, NJ.