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Pasta & Carbo Loading
By Shannon Vander HookOctober 27, 2005
For the Washington Running Report
Can carbo loading help your marathon?
What is it about pasta that makes it the ideal pre-race meal for scores of runners? In this case, the secret is not in the sauce.
With the fall marathons approaching, Drew Lericos of American Italian Pasta Company, maker of Mueller's brand pasta, offers some important insights on the relationship between pasta and athletic performance.
Lericos says: "Carbohydrates are the source of most of the body's glucose, a crucial energy source for the brain, red blood cells, muscles, and organs. But not all carbohydrates are created equal when it comes to 'carbo-loading' in advance of a big race.
"Complex carbohydrates, like those found in pasta and grains, are the body's best source of energy for an athlete. This is because, unlike simple carbohydrates such as candy or fruit, complex carbohydrates increase glycogen levels more efficiently and provide slow burning energy. Leading up to a race, if an athlete regularly eats a varied, carbohydrate-rich diet, he or she likely will have enough glycogen stored to meet the high- energy needs of major events such as a marathon."
Lericos points out that one way to better understand the benefits of and differences between certain carbohydrates is to look at a food's Glycemic Index, which ranks carbohydrates based on their immediate effect on blood glucose (blood sugar) levels. The lower the GI number, the slower the blood sugar response and the longer it takes to absorb the carbohydrate, which is ideal for athletes participating in long races. Pasta has a low GI, around 40, compared to potatoes, for example, which have a GI around 90. Lericos also notes that some products, such as AIPC's Mueller's brand, indicate the GI value on the packaging to increase consumer awareness of this important nutritional measure.
American Italian Pasta Company is the largest producer of dry pasta in North America.
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