Carbohydrate loading, also known as super-compensation, aims to prevent the onset of fatigue during endurance events. If completed properly, carbo-loading can almost double the normal amount of stored carbohydrate found in a trained person.
Sports nutritionists recommend increasing carbohydrate intake to at least nine to 10 grams per kilogram of bodyweight (70 percent of dietary kilocalories) two to three days before an event.
This can be achieved by altering your training load and diet over a seven day period before the race. Moderate training and normal diet should be followed for the first four days. For the remaining three days, low to moderate intensity exercise and a high carbohydrate diet should be followed.
Carbo-loading also means reducing training load and resting the muscles to allow them to become completely loaded with glycogen. Since you want to start the race with as much glycogen as possible, resting (low to moderate intensity exercise) is as important as eating in the process of super-compensation.
A new, modified-loading regime developed by Michael Sherman from Ohio State University is unlike the traditional method of following a low-carbohydrate, high-fat diet, at the beginning of the week, to keep the glycogen content of the muscle low. The traditional method was shown to have an adverse effect on athletes who showed signs of excessive fatigue, headaches, and irritability and were not able to train or perform mental tasks properly. High carbohydrate supplement drinks can help assure ample carbohydrate intake during super-compensation programs