An endurance athlete's go-to method for increasing glycogen stores and hence enhancing performance is carb loading.
Before a tournament or training session, you should ingest a lot of carbohydrates, which store glycogen in your muscles. Glycogen reserves are preserved by combining this technique with decreased activity. Despite the fact that your body needs both protein and fat, carbohydrates are the most effective macronutrient for supplying energy. Extra glycogen is stored as glycogen in the liver and muscles when more carbs are taken than they can be used immediately.
Carbamates are stored in Glycogen as the "glucose form." Excess glycogen is stored in the muscles 80 percent of the time, and in the liver only 20 percent of the time.
Carbohydrate Loading Is Beneficial
A primary source of energy for the body is glycogen. Every time you work out, your body depletes its reserves of glycogen, which are located in your muscles and liver. During strenuous activity, the glycogen in your muscles is transferred to the working muscles.
Most of the time, the quantity of glycogen you have on hand is sufficient for normal exercise or brief workouts. In some cases, more glycogen and glucose ingestion during exercise may be essential for people who engage in long-term or strenuous activity. As a rule, replenishing after 60 minutes of exercise is necessary when the intensity of the activity is considerable.
Cramming in as many carbs as possible will help boost energy levels and minimise weariness. It is considered a limiting factor in performance if you run out of glycogen reserves and are unable to perform at your peak level.
When Should You Try Carb Loading?
Prior to a big competition, you may want to experiment with carb-loading to observe how your body reacts. Overindulging in carbohydrates might make some individuals feel bloated and lethargic. They may also have to pay attention to the timing and kind of carbohydrates they consume.
During a trial run with carb-loading, you may find that it has a positive effect on your body. Before
a tournament, adopt this approach as a performance-enhancing tactic.
How to Increase Your Carbohydrate Intake
Glycogen fuel may be stored in the liver and muscles of most persons to the tune of 1,800 to 2,000 calories. 60 to 90 minutes of strenuous activity may be sustained with this supply of fuel.
Taking in 10 grammes of carbohydrates per kilogramme (4.5 grammes per pound) of body weight the day before a competition and between 24–36 hours following your last training session is optimum if you want to carb load, according to studies.
