What to Eat Before, During, and After Exercise
Is carb loading a useful strategy for long-distance athletes?
Carb loading is stocking up on carbohydrates before a sporting event. It's gone out of favor with most athletes. You don't need it if you eat enough carbs while you're training.
You should only consider carb loading if you're doing very hard, continuous exercise for 90 minutes or more, and you're working with a sports dietitian.