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From Fellrnr.com, Running tips
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==Simple carbohydrate loading==
The simple and common approach to carbohydrate loading is to eat a high carbohydrate diet just before the race. Traditionally the high carbohydrate intake is maintained for 3 days, but it has been shown <ref name="One Day"/> that 24 hours are sufficient.
* '''How much? '''Take 10 grams of carbohydrate per Kg body weight in a day. This amount has been shown to increase [[Glycogen ]] storage by 90%.
* '''What form?''' Getting that much carbohydrate can be a challenge. High carbohydrate foods like rice, pasta or potatoes can work well but tend to be a lot of bulk and can cause digestive problems. The best option is drinks containing [[Maltodextrin]], as this has a high [[Glycemic Index]] and is easily digested. You can buy it in bulk cheaply, or use a drink like Hammer HEED. It is best to avoid [[Fructose]] as much as possible.
