<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>
when is carbohydrate loading recommended to be used
for endurance events lasting longer than 90 minutes