A very familiar concept to most distance runners, but does it really work? Maybe not as much as many runners think. While it’s important to make sure you have enough carbs in your diet, your muscles can only hold so much glycogen (carbohydrate calories stored in the body - about 60-90 minutes worth). So as long as you’re doing a good job replenishing glycogen stores before and after hard workouts those pre-race pasta parties really aren’t helping much. But what if you were able to coax your body into overloading on glycogen? The answer is simple – your performance in endurance races would be improved, and it turns out it IS possible to temporarily boost your glycogen stores.
Veronica recently sent me this article on carbo loading strategies. Definitely worth a look if you’re running in events longer than an hour… http://www.pponline.co.uk/encyc/carbo-loading-managing-your-glycogen-intake-without-overloading-on-glucose-65
Basic idea; intense workouts increase your muscle’s synthesis of glycogen. Studies have shown that an intense workout of even just 3 minutes (if done correctly) can start this increased synthesis. Follow this workout with 24 hours of a high carb diet and no exercise and muscle glycogen levels can be boosted as much as 82%. Also realize that this glycogen synthesis is greatest right after workouts, so it’s important to start refueling soon after your cool down. Something to think about before your next long race or workout...
Another good site about glycogen: http://www.exrx.net/Nutrition/Glycogen.html
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