I believe it takes longer than two days to deplete.
[quote]Chi-Towns-Finest wrote:
I believe it takes longer than two days to deplete.[/quote]
Even If I go no carbs and only weigh 70-80kg (165-176)?
Would you also agree that it would be smart to have load phase one day longer than depletion phase, two days longer maybe? This to reduce the risk of increased adipose anabolism due to exceding glycogen synthesis capacity.
If you train hard/long, then 2 days could cause that the stores are depleted. For me hard endurance training sessionsa (2-4 hours) on a consecutive days and eating 50-100 CHO g per day will definitely cause depletion. I think that if you follow typical BB training, more days (4-7) are needed. Partly it is individual thing; if you are “carb user (for energy)” you deplete the stores more faster compared to a guy who is “fat user”. Personally if I consume 50-100 g CHO per day and train 1 h per day, my bodyweight will drop ~0.5 kg per day. So, usually I’m depleted in 5-7 days.
[quote]Theomacho wrote:
[quote]Chi-Towns-Finest wrote:
I believe it takes longer than two days to deplete.[/quote]
Even If I go no carbs and only weigh 70-80kg (165-176)?
Would you also agree that it would be smart to have load phase one day longer than depletion phase, two days longer maybe? This to reduce the risk of increased adipose anabolism due to exceding glycogen synthesis capacity.[/quote]
The science behind this is new to me, I could be wrong. However, I compete in natural bodybuilding, I’m a middleweight (176.5 lbs) and I’ll do a four day depletion Sun-Wed. This is what I’ve come to understand works best, at least from my experience. Like most things, I’m sure it’s different for everyone – not to mention most people are not depleting for the purpose of getting on stage.
Following the depletion I’ll have a small carb up day Thursday (~1g CHO/lb), a large one Friday (~2-3g/lb), and another large one Saturday. The amounts of carbs I use are dependent on how close I am to my weight category, and other factors (ie weigh-ins on friday/saturday ect).
[quote]Bricknyce wrote:
“Now can anybody tell me how fast I can manage to “fill” my glycogen storages?”
With a traditional carb loading scheme. [/quote]
My question was how “FAST” can i manage to fill my glycogen stores. Thank you.
Edit: I’ll Answer my own question with some of what I’ve found so far about glycogen synthesis:
[quote]
Studies examining post-exercise recovery in the first 6 hours after exercise have reported higher rates of glycogen synthesis at carbohydrate intakes of 0.7-1.0 g/kg/every 2 hours in the first 4-6 hours after exercise. These findings had been adopted as the post-exercise recovery guidelines for athletes with busy training and competition schedules. However, more recent studies have demonstrated increased glycogen synthesis with carbohydrate intakes of up to 1.67 grams/kg every 2 hours. Although, amounts greater than this have not been shown to further increase glycogen synthesis. For most athletes, this translates into the consumption of 75-125 grams of carbohydrate every 2 hours until normal meals are resumed.[/quote]
[quote]
At an average rate of 5 mmol/kg /hour, approximately 120 mmol/kg of glycogen can be synthesized over 24 hours. This can be achieved with the consumption of 50 grams or more of carbohydrate every 2 hours during the first 24 hours after training. Intake of greater than 50 grams of carbohydrate does not appear to increase the rate of glycogen synthesis. Over 24 hours, at 50 grams per 2 hours, this yields 600 grams of carbohydrates total to maximize glycogen resynthesis.[/quote]
[quote]
The time required for complete muscle glycogen resynthesis after prolonged moderate intensity exercise is generally considered to be 24 hours provided approximately 500 to 700g of carbohydrate is ingested. Muscle glycogen synthesis rate is highest during the first 2 hours after exercise. Ingestion of 0.70g glucose/kg bodyweight every 2 hours appears to maximise glycogen resynthesis rate at approximately 5 to 6 mumol/g wet weight/h during the first 4 to 6 hours after exhaustive exercise. Further enhancement of glycogen resynthesis rate with ingestion of greater than 0.70g glucose/kg bodyweight appears to be limited by the constraints imposed by gastric emptying.[/quote]