Must know rules of carbo loading

Ever dreamt about diving, face-first, into a never-ending pasta bowl?Carbo-loading allows your body to hoard carbs and store them in your muscles and liver as glycogen, your body’s fastest-acting and most efficient source of energy, a runner and founder of Delicious Knowledge. But most women also don't know how to carbo-load the right way.

1. Start Early

Two to three days before your race is the time to start upping your carb intake, says Caspero. It takes time to fill your glycogen reserves.

2. Don't Carbo-Load for a 5-K

"We carbo-load to allow the body to run on carbs for a longer duration," says Caspero. "But even without carbo-loading, if you are running a 5- or 10-K, your body probably won’t run out of carbs." If you are running 13.1 miles or more, though, you need to lay on the carbs.

3. Eat More Carbs Than You've Ever Eaten Before

Get this: When carbo-loading, 80 to 90 percent of the calories you eat should come from carbs, says Caspero. While that doesn’t mean going completely without protein or fat, you need to put forth a concerted effort to eat way more carbs than anything else. After all, most women are used to cutting carbs, not eating them almost exclusively.

4. Avoid Fiber

Unless you want to spend your mileage desperately searching for a porta-potty. While fiber is a must-have nutrient most of the time, if you eat it before a big race, its bathroom trip-promoting properties could get the best of your bowels, while its ability to slow digestion could rob your body of fuel, says Caspero. She suggests sticking with white carbohydrates and even peeling the skins off of your fruit in the days before a long race.

Don't Freak Out When You Gain Weight

If you do it right, you are going to gain water weight. Carbs cling to water in the body, so the more glycogen you store, the more water you store, as well. "In theory it sounds OK to runners, but on the day of, it can feel different. "I've had people call me the morning of a race crying about gaining five pounds." It's OK! Not only will the weight fall off within a day after your race (because by then, your body will have burned through the excess glycogen, and the water will be released with it), but the extra water will actually help prevent dehydration during the run.

Pack Your Carbs

Traveling across the state or country for your race? Pack the carbs you need in your suitcase, advises Caspero. After all, your hotel's continental breakfast might not offer the bagels you like and you don't want to try anything new on the day of the race.