Results

Carbohydrate loading may give you more energy during an endurance event. You may feel less fatigued and see an improvement in your performance after carbohydrate loading. But carbohydrate loading isn't effective for everyone.

Other factors can influence your athletic performance or interfere with the effectiveness of your carbohydrate-loading strategy, including how fit you are, how well you hydrate and how intensely you exercise. Even with carbohydrate loading, you still may feel muscle fatigue.

For men, a carbohydrate-loading diet can increase the levels of glycogen stored in the muscles as much as 100 percent of your normal amount. Women may need to consume more calories than usual during carbohydrate loading to get the same benefits as men do.

Despite carbohydrate loading, you still need to replenish your body's energy during endurance events to maintain your blood sugar levels. You can do this by periodically consuming sports drinks, gels, or bars, fruit, or hard or chewy candies during your event at the rate of 30 to 60 grams every hour or two. And don't forget to eat carbohydrate-rich foods after your endurance event, too, to replenish your glycogen stores.