If you are a cross country runner or a participant in another endurance sport, you are probably familiar with carbohydrate-loading. This strategy heightens the glycogen levels in an athlete's muscles, providing added energy for extended performance. The approach involves an increased carbohydrate intake in the days leading up to a major event. Many athletes enjoy pasta parties prior to a competition in addition to periodic meals with potatoes, corn, bread, milk products, fruits, etc. The key is knowing when to increase your carb intake, how many and what types of carbs to consume, and how to save the built-up supply of glycogen in your muscles for the big day.