Carbohydrate loading

Pre-marathon meal

Carbohydrate (CHO) loading, commonly referred to as carb-loading, or carbo-loading, is a strategy used by endurance athletes, such as marathoners and triathletes, to reduce fatigue during an endurance event. While carbohydrates should be consumed both during and after an event, carb-loading is specifically referring to the consumption of carbohydrates before the event. This maximizes the storage of glycogen (or energy) in the muscles and liver to be used during the competition in order to prevent performance decline later on.

Carbohydrate loading is generally recommended for endurance events lasting longer than 90 minutes, but may still be utilized for shorter events. Foods with low glycemic indices are generally preferred for carbo-loading due to their minimal effect on blood glucose levels. Low glycemic foods commonly include vegetables, whole wheat pasta, and grains. Many endurance athletes have large pasta dinners the night before an event. Since muscles also use amino acids extensively when functioning within aerobic limits, meals should also include adequate protein. Large portions before a race can, however, decrease race-day performance if the digestive system has not had the time to process the food regimen.