Research
Micronutrients & recovery
Glycogen loading (supercompensation) can be achieved practically by tapering training and consuming 500-600g of carbohydrates for 3 days prior to competition, avoiding the need for extreme carbohydrate restriction.
Three days before your big event, eat 500-600g of carbs daily and reduce your training to 30-60 minutes of easy/moderate exercise. This will boost your muscle glycogen by 20-40% without the sickness associated with old-school 'starvation' loading methods.
GoodSupportsHIGH confidence
Such a regimen will increase muscle glycogen stores 20-40% or more above normal. This 'modified' glycogen loading regimen is as effective as the 'classic' regimen... and more practical since it does not require athletes to attempt to maintain training while consuming a high fat diet.
Why this rating
Based on comparison to classic regimen and cited studies (Sherman, Bergstrom).
Source
Timing and method of increased carbohydrate intake to cope with heavy training, competition and recovery
Edward F. Coyle · Journal of Sports Sciences · 1991
narrative_reviewCited 182×
Read the paper This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →