When is a good time to start carbo-loading? What types of foods are best to eat?
Carbo-loading is usually a six day process prior to competition.
For the first three days, eat minimal carbs. This will deplete the glycogen stores. Your body is 'tricked' into thinking that there is a carbohydrate problem and should store more glycogen.
During the last three days, cut back on training and consume primarily carbs. The glycogen stores are replenished and 'topped up'.
Vo2. I'm more interested in what to eat that first 3 days of loading, to "trick" the body. List me a couple of items that dont have "carbs" in it.
During the final three days of loading, athletes usually eat pasta's, bread's, potatoes etc. There are many "carbo-loading-in-a-bottle" products out there that will give you the correct amount of complex- and simple carbohydrate ratios. These products are usually stacked with other minerals and vitamins that aid the body during the loading process and also speeds up the recovery process afterwards.
Golden rule: Drink PLENTY of water during the loading phase (your urine should be clear).
Here's some more info -> CHO and CHO-loading