hi folks welcome to this video on glycogen loading also known as carbo loading very small technical Sam is that glycogen loading so and what the key things that we need to know about this well there are three key things about it what are we trying to do with their glycogen loading it's only endurance athletes we're gonna we're gonna do this process you can start round about ninety minutes maybe two hours worth of glucose and glycogen in your body and so that's easy going to last you again a football game and netball game of basketball hockey things like that what happens if your event goes over an hour and a half two hours plus what if you are a triathlete and I walk you into the Ironman competitions what if your Tata friend cyclists what if you're a marathon runner you need to be able to store more glycogen so glycogen load and we are loading glycogen to the system is for endurance athletes only he seems to increase packaging levels in our muscles and in our liver in order so that we can delay fatigue the classic landing gear for marathon runners is when they've hit the wall hit the wall means that you have run out of glycogen okay you aren't all your Paris the course or in our glycogen and that's when you get jelly legs and you see these people in the London Marathon not walking properly if they can glycogen load they can store more glycogen and they will avoid hitting the wall in other words they will delay fatigue now the specification only talks about one method of glycogen Laden what's called the seven-day process and I'm going to deal with that fast I am also going to cover a second method of glycogen loading which takes place the day before just to show you different ways it could be done but if it was me revising for the exam I would just focus on the method one a strategy of glycogen Laden so I'll have a look at that now pressure method one is related to this graph here now as you can see these are days one two seven on the bottom of day seven and I'm just gonna quickly add this on so we know it is day seven that is less Sasa marathon that is race day that is the day of the London Marathon okay so that's Sunday we come all the way back across Monday Tuesday Wednesday and so on now what do you do the aim of method is actually reduced glycogen levels in your body we're trying to get rid of all the glycogen in your body and you might be thinking hang on I thought was trying to store more we are going to but via this method what are we gonna do okay we're gonna do the following we're gonna do that in the first few days now when we say the first few days we're talking about days 1 2 3 1 2 4 we are gonna eat low carbohydrate diet we're gonna eat virtually no carbohydrates in fact some people try to avoid eating carbs altogether the fats the protein but the dirty Cubs but at the same time I'm gonna continue to exercise so what we could essentially say here is what we're gonna do is if I'm going to draw a line on the graph here this is our carbohydrate intake during the first few days okay so the Purple Line is the carbohydrate intake in contrast to that the blue line is our exercise level ok so the blue line represents how much we're exercising the purple line is representing um the carbohydrate intake of our diet and as you can see what's happening as a result well we are just ruining the amount of carbohydrate in our system were really reducing it we are reducing the glycogen levels in our muscles that's what we're going to do on the days 1 2 3 1 2 4 what we're then going to do is this with then gonna tear per our train and we're going to reduce our training so training was at the top yeah now we're going to eventually bring it down to nothing it's all ok and at the same time we are going to massively increase our carbohydrate intake ok during those final few days now what that is going to achieve is something very very important he's going to achieve something called super compensation ok what does that mean it means the body's forced into storing more glycogen your body likes normality he likes normal things what you've done in the first part this week is you have Smosh in a few high training sessions and even no carbohydrates your body hates that it's like really not the petrol tank in your car it can't function properly so when you then dramatically reduce your training and increase your carbohydrate intake your body says thank God for that store everything store every bit of carbohydrate every bit of glycogen that comes into the system so whereas normally to be able to slow maybe 90 minutes off two hours worth of glycogen with a non we with it with a normal diet a normal daily routine you forced your body to store in three and half maybe four hours worth of glycogen because it's stored extra because it doesn't know if you're ever going to do this again it doesn't know if you're ever going to massively increase your training and muscle reduce your carbohydrate intake so it stores more and we call that process super compensation where the body is forced into storing more glycogen so that is method one right why don't we do is it gonna get rid of this right in now so we can then just have a look a couple of advantages and disadvantages of this method I'm going to dispense with the pen because my con right sin is atrocious as I'm sure you aware or what we've got here is the benefits to the benefits are we get increased glycogen stores through this process of super compensation I can now store a lot more glycogen a lot more carbohydrate in my assist them as a result that is going to delay fatigue so I'm not gonna get tired as quickly and it's gonna ultimately increase my time to exhaustion my cups effect percent nearly a third I know meals will run for a third longer before us that before a fatigue entirely before I hit the wall so that is a massive bonus if you're an ultra endurance performer so the disadvantages then you know you have very poor recovery in those first three days when you've literally depleted all your glycogen stores because there's nothing in the tank you can't function properly as I've said before you're also very irritable because you tired you worn out and there's not you're not going to feel to function on properly as a result again in those first three days in your carb or depleting stage you've got an increased risk of injury because you're more likely to make errors and mistakes whilst you're continuing to train with virtually no carbohydrates or glycogen in the tank and as a result but Sammy gets like Wensley if this is Wednesday your self-confidence about that race on Sunday as a literally gone your mental preparation is shot to pieces you should feel absolutely awful you're absolutely exhausted so although it does definitely work there are definite side effects and disadvantages so what can I look at now is a second method an alternative method but like I said if I was you I would focus on this method one for my exam preparation method so what can we say well this isn't a seven-day process it's the day before it's a straightaway there's an advantage over the previous method if you just do this one day before you where you've got your marathon so if you're doing the mountain on the Sunday you will do this on the Saturday okay what you do is you do with three-minute high intensity activity so this guy here he's doing a three-minute blast out on a rowing machine three minutes as hard as he can for no longer than three minutes right well what is the benefit of this what it does is it opens what we call a carb window three minutes of doing high-intensity activity your body is shocked it goes what where did that come from so it opens a carb window so if you eat any carbs now you will store them you will store as many as you can eat okay so what you've got to do is you've got to immediately eat carbs and is that one of the downsides within 20 minutes because the carb window doesn't stay open for very long and then obviously downside is realistically how much carbohydrate can you eat in 20 minutes not as much as what you could over a two or three day period in the previous method so where's where the advantages have one and the disadvantage of the other and vice versa okay and so as we've said there the advantage of this method is you could just do it the day before obviously you're not any muscle damage or protein damage because you're not using protein tissue or muscle tissue sorry so as an energy source because you've not hammered your body for seven days this is it day before procedure it's three minutes high-intensity activity you're not doing three four days of long-distance running with virtually no carbohydrates in your system in opens a carb window you eat those carbs you store the extra amount but realistically how many carbs can you eat in 20 minutes not many there's a couple of general downsides to both these methods you need to increase as we mentioned on the previous side water intake to help store extra carbohydrates well what's an obvious downside to both these methods then you're gonna have some bloating okay you're going to feel a little bit bloated a little bit heavier things like that and and like we said you know with the previous method as well four key disadvantage was the feelings hired in the first part of the week - midweek of your major event which isn't always great not good for your self-esteem either so their two methods of glycogen loading but like I said to you focus on method one the seven-day strategy what you eat and when how you train and when and the overall impact that has on your body hope you found this video useful folks