Eating a higher percentage of carbohydrates than normal is the key to carbohydrate loading before an athletic event, such as a marathon.
Carbo-loading is done the week before the high-endurance activity. One to three days before the event, he increases his carbohydrate intake to about 8-12 grams per kilogram of body weight. Reduce high-fat foods to offset excess high-carb foods. B. Marathons, ultramarathons, triathlons. Intense sustained endurance training depletes muscle glycogen after about 90 minutes.
Carbo-loading is only useful for endurance events longer than 90 minutes, such as B. Marathons, ultramarathons, and triathlons. Intense sustained endurance training depletes muscle glycogen after about 90 minutes.
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