3. It’s necessary to carbo-load before races.
Carbo loading, or the practice of increasing dietary carbohydrate intake in the days preceding a race, is a familiar ritual for most runners. But it’s seldom necessary. Research has shown that carbohydrate loading has no effect on performance in races lasting less than about 90 minutes. Also, its effect is minimal even in longer races when adequate carbohydrate is consumed during the race. Endurance athletes as successful as six-time Ironman winner Dave Scott have never carbo loaded. That said, it does no harm, so if it gives you confidence, go ahead and carbo load.