Proper carb deplete/load for contest?

musclepump · 04-20-2005, 02:15 PM

I was just looking around the net and found this. Does this sound right for a contest?

Quote:

Depletion And Replenishment Of Glycogen Stores.

Sunday is the first day of the depleting phase of glycogen stores. There are some athletes that totally cut the carb consumption and others that do not.

Monday is the second day of the depleting phase

Tuesday is the third and last day of the depleting phase

Wednesday you will begin the replenishment of glycogen stores.

Thursday is the second day of the replenishment of glycogen stores.

Friday is the third and last day of this phase.

Saturday, before pre-contest judging, consume 30-60 grams of carbohydrates thirty minutes before stepping on stage.

As I mentioned before at the beginning of this article, if you do deplete all your glycogen stores you should then be able to store 35 to 40 grams of glycogen for each 1000 grams (1 kg) of skeletal muscular tissue. This translates into about 1800 grams of carbs to be consumed during the 3 days of the Carbohydrate load phase for a subject that has 45 kg of Lean Muscular Tissue

After 3 days of low carbs or no carbs at all, the enzyme (Glycogen Sintetase) that stores the carbs you consume into your muscles as glycogen is very quick in doing that task. That's why in the bodybuilding field we say that after the "Carb Download Phase", our muscles are hungry.

**Prince** · 04-20-2005, 10:45 PM

be careful, not everyone does well with carb depleting/loading, some end up looking very puffy.

**Emma-Leigh** · 04-21-2005, 02:14 AM

Quote:

Originally Posted by musclepump

I was just looking around the net and found this. Does this sound right for a contest?

I agree - don't do anything drastic if you don't know how you are going to respond.... You didn't happen to do a 'dry run' of a carb depletion/loading at about 10 weeks out did you??

**P-funk** · 04-21-2005, 03:05 AM

three days of carb loading prior to contest could be to much depending on your level of sensitvity to carbs. Like Rob said, if you don't know yourself you can really end up looking bloated. Play it safe your first time around.

musclepump · 04-21-2005, 07:28 AM

So what's the best way to play it? Don't load at all? one day? two days?

dakota · 04-21-2005, 07:33 AM

ive done it for vacation a few times @ two days and looked awesome. i just ate carbs all day long, worked great. you prob. should start on thursday

04-20-2005, 10:45 PM	#2
Prince the one & only Administrator Join Date: Nov 2000 Location: Colorado Posts: 33,749 Blog Entries: 25 Photos: 320	be careful, not everyone does well with carb depleting/loading, some end up looking very puffy.
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04-21-2005, 03:05 AM	#4
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,435	three days of carb loading prior to contest could be to much depending on your level of sensitvity to carbs. Like Rob said, if you don't know yourself you can really end up looking bloated. Play it safe your first time around.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

04-21-2005, 07:28 AM	#5
musclepump Celebrity PersonalTrainer Join Date: Nov 2004 Posts: 6,665 Photos: 128	So what's the best way to play it? Don't load at all? one day? two days?
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04-21-2005, 07:33 AM	#6
dakota Registered User Join Date: Feb 2005 Location: wooster, oh Posts: 127 Photos: 5	ive done it for vacation a few times @ two days and looked awesome. i just ate carbs all day long, worked great. you prob. should start on thursday