Mike's carbo loading
How to Use Carbohydrates the Right Way
Burn Fat While Using Carbs When You Need Them
"Low-carb, high-fat" and "carbs for long distances" — these might seem to contradict each other, but they're really about knowing when to use each fuel source. Sugar causes inflammation, low-GI carbohydrates are long-distance fuel, and gels are emergency race fuel. Learn the right way to use carbohydrates through Coach Mike's personal experience and the science behind it.
"Low-Carb" and "Carb-Loading" Are Not Contradictions
Coach Mike tells you to use fat as fuel, but also says long distances require carbohydrates — you might think that's a contradiction. It isn't. It's about knowing which fuel system to use and when.
The human body has two primary fuel tanks: fat (virtually unlimited) and carbohydrates (roughly 2,000 kcal stored in the liver and muscles). The problem is that most runners rely too heavily on their carb tank and have never developed the ability to efficiently burn fat. Runners with underdeveloped fat-burning systems hit the wall hard in the back half of long races — energy crashes suddenly and completely.
Coach Mike follows a low-carb, high-fat diet in everyday life to train the fat-burning system consistently. Then, for long-distance races, high-intensity intervals, and strength training, he strategically introduces low-GI carbohydrates. This is the two-pillar fuel system.
Sugar Is the Enemy — Carbohydrates Are a Tool
Treating all carbohydrates as "bad" is a mistake. What Coach Mike learned from years of coaching experience and his own blood work is that the problem is refined sugar — not carbohydrates themselves.
For most of his life, Coach Mike followed a high-carb, low-fat diet. He was constantly hungry, his cholesterol was above 300, and his arteries showed chronic inflammation. After switching to a high-fat, low-sugar diet, his cholesterol normalised, his weight dropped from 69 kg to 62 kg, and his blood profile reached its best levels since his twenties. When he reintroduced even "a little" bread and cereal, his cholesterol climbed back above 300. The body speaks in data.
Low-GI Carbohydrates: The Long-Distance Runner's "Usable Fuel"
Long distances, hard intervals, and strength training all require carbohydrates. But the carbohydrates you choose should be low-GI — ones that won't damage your blood vessels.
| Food | GI Range | Runner Rating | Best Timing |
|---|---|---|---|
| Sweet potato | Low–Medium (~55) | Recommended | Day before long run / post-training |
| Brown rice | Low–Medium (~55) | Recommended | Lunch or dinner base |
| Oatmeal | Low (~55) | Recommended | Pre-long run breakfast |
| Fruit (berries) | Low (~40) | Recommended | Daily / post-recovery |
| White rice / white bread | High (~70–90) | Limited use | Immediately pre-race / emergency fuelling only |
| Energy gels | Very high | Race use only | Races / long runs over 90 minutes |
| Cakes, pastries, cereal | High (~70–85) | Not for daily use | Cheat day only |
Long Distance and Carb-Loading: The Strategy for Filling the Tank
In races or long runs lasting over 90 minutes, glycogen — the carbohydrate stored in your muscles — will deplete. Carb-loading (increasing carbohydrate intake in the one to two days before a race) is an effective strategy to prevent this.
How to Carb-Load the Right Way
- Who it's for: Races and long runs over 90 minutes only. For shorter distances, excess carbohydrates just make you heavier — they're counterproductive.
- Food choice: Fill the tank with low-GI foods — brown rice, sweet potato, oatmeal. Traditional carb-loading with large amounts of white rice or white bread is prone to causing blood sugar spikes.
- Timing: Begin increasing your carbohydrate ratio 2–3 days before race day. A large carb dump the night before puts a heavy burden on digestion and carries real risk.
- For strength training: High-intensity strength sessions require carbohydrates. Combine protein and carbohydrates within 30 minutes after training. (More detail in Vol.04.)
- Fat-burning compatibility: Do low-intensity daily training in a fasted, low-carb state to train the fat-burning system. Reserve strategic carbohydrate increases for high-intensity and long-distance days only.
Energy Gels: Never Use Them in a Race for the First Time
Energy gels are high-GI "emergency fuel." They raise blood sugar rapidly and replenish near-depleted glycogen. But if your gut isn't trained to handle gels, they can cause serious gastrointestinal distress mid-race.
① Always test in training: Trial the gel under the same conditions you'll race in — same pace, same distance, same gel. Gut response varies enormously between individuals.
② No more than 2 per hour: Overconsumption causes digestive trouble and blood sugar spikes. Coach Mike caps it at 2 gels per hour.
③ Always chase with water: Gels alone are high-osmolality and increase the load on your gut. Always wash them down with water — not a sports drink — water.
Coach Mike's Diet: The Actual Breakdown
After years of trial and error and ongoing blood work, Coach Mike's current nutrition ratios are straightforward.
Coach Mike's Target Macro Ratios
- Fat: 40–50% (quality fats — olive oil, avocado, nuts)
- Carbohydrates: 30–35% (low-GI focused; increased on high-intensity days)
- Protein: 20–25% (more detail in Vol.03)
- Refined sugar: as close to zero as possible (except cheat days)
- Wheat products: minimal (gluten may worsen inflammation)
What Coach Mike Actually Eats
- Breakfast: avocado, eggs or fish, salad, nuts, coffee
- Lunch: carrots + peanut butter, apple (or a light lunch)
- Dinner: steamed vegetables, big salad, chicken or fish, brown rice or sweet potato
- Post-training: protein within 30 minutes
- Cheat day (once a week): eat whatever he wants, guilt-free
Next — Vol.02 | The Science of Hydration — How 2% Dehydration Steals 10% of Your Performance →
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