Carbohydrate loading

Carbohydrate loading, commonly referred to as carb-loading, or carbo-loading, is a strategy used by endurance athletes, such as marathoners and triathletes, to maximize the storage of glycogen (or energy) in the muscles and liver.^[1]

Carbohydrate loading is generally recommended for endurance events lasting longer than 90 minutes.^[2][3] Foods with low glycemic indices are generally preferred for carbo-loading due to their minimal effect on serum 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.^[4] 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.

Without depletion

Research in the 1980s led to a modified carbo-loading regimen that eliminates the depletion phase, instead calling for increased carbohydrate intake (to about 70% of total calories) and decreased training for three days before the event.^[5]

Short workout

A new carbo-loading regimen developed by scientists at the

Carbohydrate ingestion within 2 hours before aerobic exercise triggers elevated levels of insulin in the blood which may dramatically decrease serum glucose levels. This can limit aerobic performance, especially in events lasting longer than 60 minutes. This is known as transient or reactive hypoglycemia, and can be a limiting factor in elite athletes. Individuals susceptible to hypoglycemia are especially at risk for elevated insulin responses and thus will likely suffer from performance-limiting transient hypoglycemia if they do not follow the correct regimen.^[7]

Diet composition

The composition of carbohydrates in the athlete's diet during carbohydrate loading is as important as their share of the overall caloric regimen .^{[citation needed]}

Most dietary carbohydrates consist of varying proportions of two simple sugars,

References