Having more glycogen available is useful in all those enduring sports where there is a strong depletion of muscle reserves such as cycling and marathon. With the same oxygen consumed, glucose (deriving from glycogen) is in fact able to produce a greater amount of energy than fatty acids. (see energy metabolism in muscular work)
Unfortunately, however, while the fat reserves are almost infinite (we speak of kg), the glycogen reserves are limited (about 300 g). A depletion of glycogen reserves therefore inevitably results in a decline in performance.
Ästrand Classic Regime
It lasts about a week and was designed to prepare a single race;
PHASE 1 (= PURCHASING) During the first 4 days a training program is followed, characterized by intense physical exercise (about 90 minutes of submaximal activity) and a low carbohydrate diet (10%).
PHASE 2 (= CARBOHYDRATE LOADING) In the following 3 days a moderate training program and a diet rich in carbohydrates (80-90%) with normal protein intake is followed.
Sherman / Costill method
It is a variation of the previous method but without the initial phase of depletion. The lack of this phase makes it less stressful, therefore preferred by athletes.
Physical exercise must be reduced starting from a week before the test (every 2 days the exercise quantities are halved until complete rest the day before the race), while the dietary carbohydrate intake must be 60 -70%.
Classic SUPERCOMPENSATION has limited applicability and is not without its negative aspects. In fact, one gram of glycogen binds about 2.7 g of water with a substantial increase in body weight; moreover, phase 1, which is low in carbohydrates, can reduce lean mass due to excessive protein catabolism for energy purposes.
Many of these effects are reduced with the Costill method. It is also advisable to try the new diet during training before choosing it for the preparation of the race.
Let us recall, in conclusion, that each of us can store a limited amount of glycogen and that once these reserves are saturated, the excess glycogen will inevitably be transformed into fat.
To roughly calculate the maximum level of glycogen that can be stored in your body, simply multiply your body weight by 30 and divide it by 4 (the calories developed by a gram of carbohydrates).
So for example a 70 kg normal-weight man can store a maximum of 30 x 70 = 2100 Kcal, which corresponds to approximately 525 grams of carbohydrates.
DID YOU KNOW THAT ... During a particularly prolonged physical activity, glycogen stores are gradually depleted. At rest, in the presence of an optimal diet, these stocks are replaced at a rate of 5% per hour. It therefore takes about 20 hours for these reserves to be fully saturated.
