Myth #5: Eating Pasta the Night Before a Race Will Boost Performance

There is no need to “carbo load” for any race under two hours long. Eating pasta before a 5K or 10K will provide no benefit at all. If you are racing a marathon, you should add more carbs to your diet, but start doing so two weeks before your race—not the night before. When you begin tapering for the race, I recommend increasing your intake of carbs so that they account for 70 percent of your total daily calories. This will maximize the storage of glycogen in your muscles, which can provide energy late into the race

 

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