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carbohydrate loading The practice of consum-
ing excess quantities of carbohydrates, such as
pasta and breads, for a period of time before an
athletic or competitive event. The body converts
the excess GLUCOSEthat results into glycogen, the
short-term storage form of glucose held primarily
in the LIVER. During exercise when the levels of
glucose in the BLOODcirculation drop, the body
begins to convert glycogen back to glucose to
replenish glucose blood levels. Because carbohy-
drate loading increases the amount of glycogen
the body stores, the athlete can sustain a higher
level of energy output for a longer period of time.
The most common approach to carbohydrate
loading is to eat primarily carbohydrates for three
days before the scheduled event and to reduce the
training schedule during that time to allow the
body to store, rather than draw from, glycogen.
Many top amateur and professional athletes prac-
tice some variation of carbohydrate loading, which
is most effective for ENDURANCEactivities that last
two hours or longer. Fitness and nutrition experts
also recommend eating a meal that contains both
carbohydrates and protein about two hours after
intense exercise to help the body replenish the
stores of glucose and amino acids it drew from
during the physical activity.
See alsoDIET AND HEALTH; EATING HABITS; NUTRI-
ENTS; NUTRITIONAL NEEDS.
chafing Irritation to the SKINresulting from cloth-
ing and body parts that rub. The areas most vulner-
able to chafing are the inner thighs, groin, inner
arms and sides of the chest, and front of the chest
(especially the nipples). Ill-fitting clothing in com-
bination with moisture is generally the precipitat-
ing factor. It is important to wear clothing
appropriate for the activity and in most circum-
stances for the clothing to be snug though not con-
strictive. High-wicking fabrics in combination with
talcum powder and similar products to absorb
moisture further reduce the likelihood of chafing.
Body lubricants, which form a barrier between
clothing and the skin, extend protection for dis-
tance activities such as running, hiking, climbing,
and bicycling. A CONDITIONINGprogram of steady
progress toward fitness goals also helps prepare the
body, increasing its resistance to irritation.
See also BLISTER PREVENTION; FITNESS LEVEL; PHYSI-
CAL ACTIVITY RECOMMENDATIONS; WALKING FOR FITNESS.charleyhorse A sudden, intensely painful MUSCLE
contraction, sometimes called a muscle CRAMP. A
charleyhorse most often affects the legs and feet
and is typically a consequence of electrolyte
imbalances, especially deficiencies in magnesium
and potassium. A charleyhorse may occur during
rest, especially during sleep. A charleyhorse that
occurs during exercise often indicated inadequate
HYDRATION. Stretching and massaging the affected
muscle often relieves the contraction, allowing the
muscle to relax. Some people experience relief
with ice applied to the area while other people
find heat more helpful. Sometimes a degree of dis-
comfort continues for a short time after the cramp
subsides. Stretching and WARMUPbefore beginning
exercise help prevent charleyhorses.
See also SHIN SPLINTS; STINGER.conditioning A planned and consistent effort to
establish and maintain, through physical exercise,
a FITNESS LEVELthat supports health. Conditioning
requires repetitious physical activity that exerts
the body for STRENGTH, FLEXIBILITY, and AEROBIC
CAPACITY. Physical conditioning may be part of a
rehabilitation program for people recovering from217