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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• One way to effectively ensure glycogen loading in the muscle tissue is by incorporating a some sequenced recovery meals-every 60 minutes right after exercise. Each meal should consist of 25-30g of carbs and 15-30g of protein. That way, four small recovery meals can provide 100-120g carbs for glycogen loading to the muscle tissue within 3-4 hours-with a bonus of up to 120g of amino acids. By applying small meals, one can avoid too great an insulin spike, which will trigger undesirable fat gain.
• Incorporating short glycogen loading cycles with small recovery meals would also help reduce the risk for fat gain often associated with a prolonged period (few days) of carb loading. Prolonged and frequent carb feeding may cause over secretion of insulin (hyper-insulinaemia), leading to insulin resistance and a myriad of metabolic problems, including an undesirable fat gain. To avoid this, one should take advantage of a post-exercise small recovery meal to provide a swift full glycogen loading with no side effects.
In conclusion, if carb loading is done too long or too late, one may get fat or stay flat. Intensely trained individuals should take advantage of post-exercise muscle peak capacity to recuperate and restore glycogen by applying small, sequenced recovery meals right after exercise and thereby prevent insulin resistance and fat again.
Muscle initial glycogen loss can average between 300-500 calories (about 80g-120g) within 30-60 minutes of intense exercise. Therefore, 3-4 recovery meals consisting of 25-30g carbs each could be sufficient enough to provide a substantial glycogen loading, with a full muscle pump and potential for explosive performance.
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