So how do I carbo-load?
Therefore without fully replenishing your glycogen stores and taking on additional carbohydrate during the race, you run the very real risk of hitting the wall.
The old ‘depletion phase’ approach to carbo-loading
It was thought that this produced a ‘super-compensation’ effect and after being depleted the body would then store more glycogen than it would have done otherwise. However, the ‘depletion stage’ often left runners exhausted and compromised their immune function at exactly the time when they wanted to be fighting fit.
The modern approach to carbo-loading
Don’t forget to hydrate