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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. |
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Originally Posted by musclepump
I was just looking around the net and found this. Does this sound right for a contest?
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