Editing Carbohydrate loading (section)

{{Short description|Dietic strategy in preparation for athletic endurance events}}
[[File:NY 2017 Marathon Eve-2 jeh.jpg|thumb|Pre-marathon meal]]

'''Carbohydrate loading''', commonly referred to as '''carb-loading''', or '''carbo-loading''', is a strategy used by endurance athletes, such as [[marathon]]ers and [[triathlon|triathletes]], to reduce fatigue during an endurance event by maximizing the storage of [[glycogen]] (or energy) in the muscles and liver.<ref>{{cite web |date=21 June 2022 |title=The Science of Carbohydrate Loading |url=http://www.marathontraining.com/articles/art_39th.htm |archive-url=https://web.archive.org/web/20220421014215/http://www.marathontraining.com/articles/art_39th.htm |archive-date=21 April 2022}}</ref> Carbohydrate consumption is increased in the days before an endurance event. 

Carbohydrate loading is generally recommended for endurance events lasting longer than 90 minutes.<ref>{{cite web |last1=Mayo Clinic Staff |title=Carbohydrate-loading diet |url=https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/carbohydrate-loading/art-20048518 |archive-url=https://web.archive.org/web/20220430232358/https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/carbohydrate-loading/art-20048518 |archive-date=30 April 2022 |access-date=30 April 2022 |website=Mayo Clinic}}</ref><ref>{{cite web|title=Carbohydrate Loading |url=http://www.powerbar.com/articles/224/carbohydrate-loading.aspx |first1=Christopher D. |last1=Jensen |url-status=dead |archive-url=https://web.archive.org/web/20120324152956/http://www.powerbar.com/articles/224/carbohydrate-loading.aspx |archive-date=2012-03-24 }}{{MEDRS|date=June 2012}}</ref> Foods with low [[Glycemic index|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.<ref name="Martini">{{cite book |title=Human Anatomy |last1=Martini |first1=Frederic H. |last2=Timmons |first2=Michael J. |last3=Tallitsch |first3=Robert B. |edition=6th |year=2008 |publisher=Benjamin Cummings |isbn=978-0-321-50042-7 |page=292}}</ref> 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.