The optimal carb loading strategy for endurance 🔋
6 vs 8 vs 10 g/kg.
Dose–Response of Dietary Carbohydrate Intake on Skeletal Muscle Glycogen, Gastrointestinal Comfort and Body Composition in Endurance-Trained Individuals in Simulated Preparation for Competition
Study Details
This new study investigated the effects of three carbohydrates intakes on muscle glycogen concentration in endurance trained athletes 🔍
1️⃣ 6 g/kg/day
2️⃣ 8 g/kg/day
3️⃣ 10 g/kg/day
Each carb load lasted 48hrs (e.g. 2-days of 10 g/kg) and was completed at the end of a 5-day training period 🗓️
Key Findings
🔋 Muscle glycogen concentration was significantly greater with 10 g/kg (635.5 ± 78.0 mmol/kg)
👉 vs. both 6 g/kg (460.9 ± 100.7) and 8 g/kg (506.1 ± 124.0)
📈 There was also a strong positive correlation between carb intake and skeletal muscle glycogen concentration
✅ There were also no effect of carb intake on body mass or GI symptoms (except fullness)
Conclusion
There is a linear dose-response relationship between carb intake and muscle glycogen concentration 📈
The best carb loading approach appears to be 10 g/kg over a two day period ✅
Reference
https://onlinelibrary.wiley.com/doi/full/10.1111/sms.70312
Performance Nutrition Digest is powered by Healthspan Elite ⚡️
Healthspan Elite is a science-led sports nutrition range developed in collaboration with leading experts to support athletic performance, recovery, and health.
Use code: TCDIGEST25 for 25% off at https://www.healthspanelite.co.uk/ 💪