A carbohydrate-loading diet, likewise called a carb-loading diet, is a strategy to enhance your athletic performance for endurance occasions by boosting the quantity of fuel save in her muscles.

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Carbohydrate loading occurs once you eat a high-carbohydrate "training diet" in ~ the very same time that you scale back your task level in the days prior to an event.


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Any physical activity requires carbohydrates for fuel. For many recreational activity, your body provides its existing power stores for fuel.

But when you interact in long, extreme athletic events, your body demands extra energy to save going. The objective of carbohydrate loading is to give you the energy you need to finish an endurance event with much less fatigue, boosting your strong performance.

Carbohydrate loading might be most beneficial if you"re an endurance athlete — such as a marathon runner, swimmer, cyclist or all 3 — prepare for an occasion that will certainly last 90 minutes or more. Other athletes normally don"t need carbohydrate loading. It"s usually enough to gain about fifty percent of your calories indigenous carbohydrates.

Diet details

The role of carbohydrates

Carbohydrates, additionally known as starches and also sugars, are your body"s main energy source. Complex carbohydrates encompass legumes, grains and starchy vegetables, such together potatoes, peas and corn. An easy carbohydrates are discovered mainly in fruits and also milk, and in foodstuffs made v sugar, such as candy and also other sweets.

During digestion, her body breaks under carbohydrates into sugar. The sugar enters her bloodstream, wherein it"s then moved to individual cells to provide energy. Street is stored in your liver and also muscles as glycogen — your energy source.

Increase your power storage

Your muscles typically store only small amounts of glycogen — enough to support you during recreational practice activities. If girlfriend exercise vigorously for more than 90 minutes, her muscles might run out of glycogen. At that point, exhaustion might collection in, and your performance may suffer.

But v carbohydrate loading, girlfriend may be able to store more energy in your muscles. This may give you the stamina to make it through much longer endurance events. But, you"ll still must consume some power sources throughout your event.

Carbohydrate loading

Carbohydrate loading is excellent the week before a high-endurance activity. One to three days prior to the event, boost your carbohydrate intake to around 8 come 12 grams that carbohydrate every kilogram of human body weight. Cut earlier on foods greater in fat come compensate because that the extra carbohydrate-rich foods.

Also scale ago your training for three to 4 days prior to the event. The mix of eating more carbohydrates and also tapering activity appear to rise muscle glycogen stores.

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How plenty of carbs you require depends ~ above your full calorie goal and your sport. For most athletes, 5 to 7 grams the carbohydrate every kilogram of body weight everyday is appropriate for general training. (Note that 1 kilogram equates to 2.2 pounds.) Endurance athletes may need up to 12 grams every kilogram.