What is carbohydrate loading, and when is it typically used?

Carbohydrate loading is a dietary strategy designed to maximize glycogen stores in the muscles and liver before an endurance event. The process typically involves increasing carbohydrate intake while simultaneously tapering training volume in the days leading up to the event. This practice is particularly beneficial for athletes participating in prolonged activities lasting longer than 90 minutes, such as marathons or long-distance cycling races.

The rationale behind carbohydrate loading is that carbohydrates are the primary fuel source during endurance activities. By ensuring the body is stocked with ample glycogen, athletes can improve their performance and delay fatigue. This approach allows for sustained energy levels, aiding the athlete in maintaining intensity throughout the duration of the event. Thus, carbohydrate loading serves as a key strategy for enhancing endurance performance.