Glycogen loading

Question 1

What is glycogen loading?

Answer 1

• Dietary manipulation to maximise muscle glycogen.
• Used by endurance athletes relying on the aerobic system for ATP production.

Question 2

Old method

Answer 2

• Lasts 1 week.

6-4 days before comp:
- High intensity work and low carb intake.
- This is to deplete glycogen stores.

3-1 days before comp:
- Low intensity work (tapering).
- Increased carb intake ‘super compensation’, and water intake.
- Doubles muscular glycogen stores.

Question 3

Disadvantages of the old method

Answer 3

1. Heavy legs/ DOMS- high intensity work.
2. Bloating + lethargic= extra glycogen.
3. Water retention= extra water.
4. Have to taper regimes.

Question 4

New method

Answer 4

• Takes 1 day.
• Exercise at a high intensity for 3 mins.
• ‘Carbo-window’- glycogen stores can be increased dramatically.
  
  • Only remains open 2 hrs after exercise.
  • Carb intake should be significant.

Question 5

Advantages new method

Answer 5

1. Follow normal dietary plan.
2. Quicker and less time consuming- more convenient.

Question 6

Define tapering

Answer 6

• Reducing amount of training/ training intensity before competitions.

Question 7

Define supercomposition

Answer 7

• Storing more glycogen than normal.