Carb question for runners

I'm training for my first 5k in June and I'm wondering if any of you carb load before your race. I'm 11 mo out from surgery and have major fear of carbs. What are your energy foods for training? Thanks for any info!

 Not to belittle your efforts, but a 5k is just over 3 miles and really does not require any kind of carb loading.  I work out 2 hours intensely on a low carb diet regularly, no problem!  Protein load instead ;)  hehe

Congrats on your commitment to your first 5K!! :)

You might want to post this on the Exercise and Fitness Forum.

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A few ideas...in no special order; peanutbutter, orange juice or oranges, bananas, apples.  I do the peanutbutter and orange juice before I ride my bike...

I don't think you need to carb load before your race, but every time  you run you do need to eat some healthy carbs about 60 - 90 mins before you run.  It makes a huge difference in how your body responds.  

I don't purposely eat more carb unless I'm running 5+ miles...or if I plan to do more than one hour in duration.

You wouldn't need to carb load on that distance, but as previously stated you do want some carb.  For a 5K I usually have some toast or a whole wheat waffle and some banana for breakfast an hour or so prior to the race.  Your bigger concern is hydration you may want to start hydrating the day or 2 before the race.

I do a low low carb mainly protein diet on Sat and Sundays and this past weekend learned that I do need a minimum amount of carbs to run.  Had no carbs at all sunday and died at 2 miles into a 5 mile run.

While training you may find after a while that 3 miles doesn't require much except for hydration.

You're first 5K will be awesome!! Such a great accomplishment.

As others have said, you do not need to carb load for a 5k. It really is just not long enough for that. I am a cyclist and I cycle on average about 200 miles a week.  In general, I do not even think about eating during a ride unless I am going more than two hours. The reason you carb load is to build up more glycogen in your muscles. There are many studies that show that women are not able to store glycogen as well as men, so carb loading is largly useless. You'd be much better off just paying attention to what you eat normally. If you will be exercising more than two hours or so, you may consider eating something during your exercise, which is more effective for women than carb loading before an event.

The rule of thumb is:

1 hour of exercise or less: you can survive on water alone
2 hours or less: you need to replace electrolytes and carbs while exercising
3 hours or more: you also need to replace protein and fat as well

I generally eat a small snack of around 100-200 calories before exercising that is carb-based. Then I eat another of around the same size within 30 min. of exercising that is protein based. However, I don't do that if I'm exercising close to a meal. I just eat the meal. I only eat during if it's 90 min. or longer or I'm extra hungry.

Good point about the electrolytes...I usually bring some homemade gatorade to drink for my 1to2 hours rides.