Runner's World

How to Carb-Load for Your Next Race

There’s a reason so many marathons and halfs offer a prerace pasta dinner the night before: A healthy store of carbohydrates is one key component to fueling your best performance.

Here’s how it works: After you consume carbs, like a plate of spaghetti, most of them are stored in your muscles and liver as glycogen—your body’s most easily accessible form of energy, explains Monique Ryan, R.D., author of . When you deplete your glycogen stores, that’s when you “hit the wall”

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