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Glycogen loading is a key to full muscle recuperation from prolonged
or intense exercise. Any failure to replenish glycogen stores is typically
associated with "flat" muscles, plus a loss of strength, speed, velocity
and the capacity to resist fatigue.
The most common glycogen restoring method involves a few days of
carbs depletion (very low carb diet) followed by a few days of carb loading
(high carb diet). Known as carb loading, this method is generally
used by
long distance runners.
The goal of carb loading is to pump maximum glycogen into the muscle tissues
and thereby grant maximum stamina for an increased competitive edge.
Endurance athletes can benefit from carb loading by virtue of a substantial
biological increase in muscle
capacity for glycogen loading, following a period
of glycogen depletion.
Nevertheless, this method of carb loading raises some serious questions,
in particular for bodybuilders. First, how many days of carb depletion
are required? Second, how many days of carb loading are required?
Third, how much carbs should one consume during carb loading?
Fourth, how to incorporate carb depletion without wasting muscles?
Fifth, how to incorporate carb loading without gaining fat?
Let's briefly address the above questions.
Carb depletion: Muscle loses its initial glycogen storage within 10-30 minutes
of sustained intense exercise, (depending on the level of intensity and
pre-exercise glycogen stores). Glycogen is the main fuel for fast muscle
fibers and could be rapidly depleted
during resistance or sprint intervals.
For more info, download Glycogen Loading, a free ebook.
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The best way to monitor your progress when embarking
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