Char, Joel and I briefly discussed it quite some time ago, but I didn’t have the time then.
It might be something to consider now though.
Char, Joel and I briefly discussed it quite some time ago, but I didn’t have the time then.
It might be something to consider now though.
Just to offer some contrary viewpoints on carb-ups. I definitely believe that glycogen stores can be topped off in a shorter time span than 3 days. I tend to recommend 36hrs (starting the day before the competition, then continuing throughout the competition). This study confirms the shorter carb-up:
Eur J Appl Physiol 2002 Jul;87(3):290-5 Related Articles, Links
Carbohydrate loading in human muscle: an improved 1 day protocol.
Bussau VA, Fairchild TJ, Rao A, Steele P, Fournier PA.
It is generally acknowledged that even without a glycogen-depleting period of exercise, trained athletes can store maximal amounts of muscle glycogen if fed a carbohydrate-rich diet for 3 days. What has never been examined is whether under these conditions this many days are necessary for the content of muscle glycogen to attain these high levels. To examine this issue, eight endurance-trained male athletes were asked to eat 10 g.day(-1).kg(-1) body mass of high-carbohydrate foods having a high glycaemic index over 3 days, while remaining physically inactive. Muscle biopsies were taken prior to carbohydrate loading and after 1 and 3 days of eating the carbohydrate-rich diet. Muscle glycogen content increased significantly ( P<0.05) from pre-loading levels of [mean (SE)] 95 (5) to 180 (15) mmol.kg(-1) wet mass after only 1 day, and remained stable afterwards despite another 2 days of carbohydrate-rich diet. Densitometric analyses of muscle sections stained with periodic acid-Schiff not only supported these findings, but also indicated that only 1 day of high carbohydrate intake was required for glycogen stores to reach maximal levels in types I, IIa, and IIb muscle fibres. In conclusion, these findings showed that combining physical inactivity with a high intake of carbohydrate enables trained athletes to attain maximal muscle glycogen contents within only 24 h.
Also, I like to reduce water intake with the carb-ups, so that water is pulled from under the skin instead.
But I am definitely in agreement with your fat loading strategies, Thunder - glycerol can be used quite successfully here, but just normal junk food can really change the appearance dramatically within a few hours. Most BBs are to paranoid to do this, so I just remind them how they usually look the day after the contest after these pig-outs
Just curious, do you implement this fat load the day prior to competition or on the competition day? Any estimates on grams, kcals, or macronutrient breakdowns?
Blade, a few things to consider when you compare the one-day carbup (as in the cited literature) to the type of carbup that is more traditional for the bodybuilder (i.e. 3 days):
*The endurance-trained athlete is only restoring muscle glycogen in the legs, which are the muscles depleted; conversely, the bodybuilder is restoring glycogen in the entire muscle mass of the body.
*Along those same lines, a bodybuilder has more muscle mass and, therefore, more glycogen storing capacity than the endurance-trained counterpart.
*Typically, endurance-trained athletes have a keen knack for consuming exactly enough kcals to match their needs, particularly males (there is actually literature on this!). So, even on the high-fat portion of the diet, they are not really depleting their bodies in the same way that a bodybuilder does for 12+ weeks leading up to a show in a caloric deficit.
Those are just a few points that I thought need be considered.