One-Day Carb-Loading

 

 

One-Day Carb-Loading
In an even newer carbo-loading iteration, scientists have developed carbo-loading lite, a one-day carb-loading regimen that is as effective as the harder-to-follow older methods. The new method calls for consuming 10.5 grams of carbs for every 2.2 pounds of body weight the day after either a short-term, high-intensity exercise bout, or on a rest day following a typical week of training. When tested on athletes, the one-day approach resulted in supercompensated muscle glycogen stores within 24 hours.

This is important because the one-day protocol allows athletes to follow their normal training preparations right up until the day before a competition. Scientists also found that for those who can’t consume a high-carb diet the day before a race, the one-day loading protocol can be initiated several days before the competition. If followed by rest and a moderate-carb diet (4-5 grams of carbs for every 2.2 pounds of body weight), the resulting supercompensated glycogen levels can be maintained for at least three days.

So, if you are a triathlete interested in achieving high muscle glycogen stores prior to your next event, make sure your carb intake is high (about 10.5 grams of carbs for every 2.2 pounds of body weight) for at least one day before your event. In addition, somewhere in the 3-4 days leading up to your event, be sure to significantly reduce muscle glycogen stores either through a longer training session at moderate intensity or through a short-term, high-intensity training session.

 

Andrés Duarte, derechos reservados de Powerbar