For the average Joe (like most of us), the American Dietetic Association recommends that at least 60 percent of our calories come from carbohydrates. However, to get the carbs needed to sustain high glycogen levels for a race, the ADA suggests eating 65 to 70 percent of calories from carbs three days before an event. That's 800 grams of carbohydrates per day. The other part of the carbo-loading formula: During this time an athlete will taper off his workouts and ultimately completely rest the day before a big race. This method results in greater endurance and delayed fatigue and can make all the difference in marathon events.

To all you weekend warriors and everyday fitness buffs, hold on just one minute. Carbo-loading offers no advantage to athletes in short-duration events (like sprints), or stop-and-start events such as volleyball, football and basketball. The method only benefits athletes training and competing in continuous activities of 90 minutes or longer, according to the ADA. For these athletes, carbo-loading may be followed numerous times throughout the year without any health risk.

The catch to carbo-loading: You will gain weight. Experts say this is due to water being held in the muscles with the extra carbohydrates. However, it's said that if you're a serious athlete, the boost to your endurance will be worth the few extra pounds.

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