Glycogen Loading (Carbo Loading)

Overview

• Glycogen loading is a technique used by endurance athletes to increase glycogen storage in muscles and liver.
• Purpose: To delay fatigue during prolonged endurance events (e.g., marathon, triathlon, Ironman).
• Commonly used to prevent athletes from "hitting the wall," which occurs when glycogen stores are depleted.

Method 1: Seven-Day Glycogen Loading

Process

• Days 1-3/4:
  • Eat a low-carbohydrate diet.
  • Continue high-intensity exercise.
  • Goal: Deplete glycogen stores.
• Days 5-7:
  • Reduce training intensity to almost none.
  • Increase carbohydrate intake significantly.
  • Achieve "super compensation" where the body stores more glycogen than usual.

Benefits

• Increased glycogen storage.
• Delays fatigue, increasing time to exhaustion.
• Beneficial for ultra-endurance athletes.

Disadvantages

• Poor recovery and high irritability during initial low-carb days.
• Increased risk of injury due to fatigue and depleted glycogen.
• Negative impact on self-confidence and mental preparation.

Method 2: One-Day Glycogen Loading

Process

• Conduct a 3-minute high-intensity exercise (e.g., rowing).
• Opens a "carb window" in the body.
• Consume carbohydrates immediately within 20 minutes.

Benefits

• Quick preparation; can be done the day before the event.
• No muscle or protein damage due to prolonged training.
• Opens carb window to maximize carbohydrate absorption.

Disadvantages

• Limited carbohydrate intake in the short 20-minute window.
• Less effective than the multi-day method in terms of carb storage.

General Considerations

• Water Intake: Increase to assist in storing extra carbohydrates.
• Possible Side Effects:
  • Bloating from increased carbohydrate storage.
  • Fatigue and low self-esteem due to initial depletion phase in Method 1.

Final Recommendations

• Focus on the seven-day strategy for exams or major events.
• Understand the impact of diet and exercise on glycogen storage and performance.