To avoid running out of carbohydrates for energy, some endurance athletes like long-distance runners, swimmers and bicyclists load their muscles with glycogen by eating extra carbohydrates in combination with doing depletion exercises several days before an event:
First exercise to exhaustion. Your workout must be identical to the upcoming event to deplete the right muscles.
Then eat a high-carbohydrate diet (70-80 percent carbs, 10-15 percent fat, 10-15 percent protein) and do little or no exercise starting three days before your event.
Muscles loaded with unused glycogen will be available to work for longer periods of time during competition.
See your doctor for advice before trying a carb-loading diet.
First exercise to exhaustion. Your workout must be identical to the upcoming event to deplete the right muscles.
Then eat a high-carbohydrate diet (70-80 percent carbs, 10-15 percent fat, 10-15 percent protein) and do little or no exercise starting three days before your event.
Muscles loaded with unused glycogen will be available to work for longer periods of time during competition.
See your doctor for advice before trying a carb-loading diet.
