Glycogen loading, also known as carbohydrate loading, is a nutritional strategy used by athletes to maximize the storage of glycogen in muscles and liver before an endurance event. By increasing glycogen stores, athletes can enhance their performance and delay fatigue. Below are three practical examples of glycogen loading in different contexts.
In the days leading up to a marathon, runners often focus on glycogen loading to ensure they have sufficient energy reserves for the race.
A marathon runner typically starts their glycogen loading phase about one week prior to the event. During this time, they gradually increase their carbohydrate intake to around 70% of their total daily caloric intake while tapering their training to reduce glycogen depletion. This might include meals rich in pasta, rice, and whole grains. On the final day before the marathon, they may consume a high-carbohydrate dinner such as a large bowl of spaghetti with marinara sauce.
Notes: It’s important for runners to balance their carbohydrate intake with hydration, as glycogen storage also requires water. Additionally, they should avoid high-fiber foods close to race day to prevent gastrointestinal discomfort.
Cyclists participating in a multi-day stage race can benefit significantly from glycogen loading to maintain performance across consecutive days of intense riding.
In this scenario, a cyclist plans to glycogen load starting three days before the first stage. Each day, they increase carbohydrate intake by incorporating foods like oatmeal for breakfast, a sandwich with a whole grain roll for lunch, and a quinoa salad for dinner. They also include carbohydrate-rich snacks like bananas and energy bars throughout the day. On the day before the first stage, they consume a carbohydrate-rich breakfast, followed by a heavier lunch and an easy-to-digest pasta dinner, ensuring they are fully loaded with glycogen.
Notes: Cyclists should monitor their energy levels and adjust their carbohydrate intake based on their training intensity. It’s also crucial to stay well-hydrated during this period, as glycogen storage requires water.
Triathletes often utilize glycogen loading during their taper week leading up to a major competition, such as an Ironman.
During this week, a triathlete reduces their training volume while intentionally increasing carbohydrate intake to approximately 8-10 grams of carbohydrates per kilogram of body weight, focusing on easily digestible sources to avoid gastrointestinal issues. For instance, on a typical day, they might have a breakfast of pancakes topped with syrup, a lunch of rice with grilled chicken and vegetables, and a dinner of sweet potato and salmon. Snacks include fruit smoothies and rice cakes to maintain energy levels. On race day, they ensure a high-carb breakfast to maximize glycogen stores before the swim, bike, and run portions of the triathlon.
Notes: Triathletes should pay attention to their body’s response to increased carbohydrate intake and make adjustments as needed, particularly in terms of hydration and electrolyte balance.