The Science of Carbohydrate Loading
February 7, 2012 §
some stuff I need for my book
via The Science of Carbohydrate Loading.
- In the unloaded/non-carbohydrate saturated state, an untrained individual consuming an average diet (45% carbohydrate) is able to store approximately 100 grams (g) of glycogen in the liver, whereas muscle is able to store about 280g.
- Oxidation of blood glucose at 70-80% VO2 max is about 1.0 g/min or about 60 g/hour.
- Interestingly, the daily carbohydrate requirements of the brain and nervous system alone are enough to deplete the liver glycogen stores within 24 hours
- The amount of additional carbohydrate that is able to be stored in the body is dependent on diet and athlete conditioning level. For an untrained individual consuming a high carbohydrate (75%) diet, glycogen stores may increase up to 130g and 360g for liver and muscle respectively for a total storage of 490g.
- For an athlete training on a daily basis consuming a normal diet (45% carbohydrate), glycogen levels approximate 55g and 280g for liver and muscle respectively yielding a total of 330g. However, should this same well-conditioned athlete consume a high diet (75% carbohydrate), their total carbohydrate reserves may soar up to 880g with approximately 160g stored in the liver and 720g in the muscle.