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Created with Fabric.js 1.4.5 GLYCOGEN LOADING A method of boosting the amount of glycogen in the body prior to a competition 6 Days prior to the competition,the athlete begins the process. In the first 3 days, they eatminimal carbohydratesso the body is lacking in glycogen.In the last 3 days the athleteconsumes primarily carbohydratesand reduces training load. It is necessary to deplete glycogen stores through heavy exertion before ingesting ahigh carbohydrate diet; this allows the body to store more glycogen than normal SUPERCOMPENSATION HOWEVER... It can cause athletes to become heavy legged,bloated and lethargic because of extra glycogenstorage Athletes now tend to avoid training very hard to produce supercompensation; instead they increase carbohydrate increase as a method of glycogen loading. Scientists have suggested that a carbohydrate intake of 6 to 8 g of carbs per kg of body mass was sufficient to permit glycogen loading.However a lot of endurance athletes maintain a reduced carbohydrate diet to prevent putting on extra body weight. Its success is a hit or miss affair. POTENTIAL SIDE EFFECTS INCLUDE:- Muscle stiffness- Diarrhea- Chest pain- Depression THE PLAN FOR GLYCOGEN LOADING: 3 24 9 grams of carbs perkg of bodyweight minutes ofhigh intensityexercise hour highcarbohydrateloadingregime This opens a 'carbo window'in the muscles when glycogen stores can be increased dramatically.This 'window' appears to close about 2hrs after the intense exercise. Marathon runners could follow their normal diet during the week leading up to the race, with no risk of bloating or gastric discomfort.The day before the race, athletes can warmup, go hard for 3 minutes and then beginconsuming large quantities of carbohydrates, causing them to have extra glycogen.
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