Carbo-loading is a strategy used in endurance events that require 90 minutes or more of strenuous exercise such as marathons and triathlons. The goal is to maximize the storage of glycogen in the muscles and prevent the onset of fatigue. One method involves consuming a diet of about 60-70% of calories from carbohydrates two-three days before the event. In addition, exercise is tapered off the week prior to allow muscles to rest and stock up on the extra carbs and no exercise is done the day before the event. It's important to work with a qualified trainer or registered dietitan to help you develop a carbo-loading plan based on your needs.
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