<P> Carbohydrate loading, commonly referred to as carb - loading or carbo - loading, is a strategy used by endurance athletes, such as runners, to maximise the storage of glycogen (or energy) in the muscles and liver . </P> <P> Carbohydrate loading is also used in healthcare to optimise the condition of patients prior to colorectal surgery . </P> <P> Carbohydrate loading is generally recommended for endurance events lasting longer than 90 minutes . Many endurance athletes prefer foods with low glycemic indices for carbo - loading due to their minimal effect on serum glucose levels . Low glycemic foods commonly include fruits, vegetables, whole wheat pasta, and grains . Many marathoners and triathlon participants have large pasta dinners the night before the race . Since muscles also use amino acids extensively when functioning within aerobic limits, meals should also include adequate protein . 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 . </P> <P> Research in the 1980s led to a modified carbo - loading regimen that eliminates the depletion phase, instead calling for increased carbohydrate intake (to about 70% of total calories) and decreased training for three days before the event . Most athletes now follow this modified regimen and it is recommended by many coaches . Some athletes still follow the original carbo - loading regimen . </P>

When is carbohydrate loading recommended to be used