Glycogen overload: what, when and how?
Glycogen overload consists of maximizing our fuel reserves (carbohydrates) at the muscle level, in order to delay fatigue during the endurance event. This method has evolved a lot in the last few years and now consists of consuming a larger proportion of carbohydrates in the 2 to 3 days preceding the event.
Table 1: Distribution of nutrients in a typical runner’s day the week before a competition
|-6, -5, -4||Normal||Moderate to intense||50-60 %||25 %||15-25 %|
|-3, -2, -1||High carbohydrate||Light training||75 %||10 %||15 %|
|Day 0 – Competition – Race Food|
How do I do it?
In the three days leading up to the event, the idea is not to eat more calories, but to eat differently. As the table above indicates, it is the proportion of carbohydrate-rich foods that will increase at the expense of a reduction in protein and fat-rich foods.
Normally, there is little or no training on these days to limit the use of glycogen by your muscles.
You should also think about avoiding foods that can cause digestive problems such as lactose (for people who are sensitive to it) and gas-producing foods that ferment more such as cruciferous vegetables (cabbage, cauliflower, broccoli), garlic, onions, leeks, legumes, etc.
Drink more fluids during this period of glycogen overload, because for every gram of glycogen stored, three grams of water are also stored!
Pasta meals aren’t the only thing you can eat! Vary your starch sources: rice, couscous, potatoes, polenta, etc. You don’t have to substitute all your meals, but rather change the distribution of nutrients on your plate. For example, consider the following meal:
Eat frequently (every 3-4 hours) to avoid hunger. Your snacks should be high in carbohydrates rather than high in protein or fat. For example: homemade muffin and a glass of chocolate milk, low-fat fruit yogurt, soft fig bar and a glass of juice, etc.
As always, don’t hesitate to consult one of our Vivaï nutritionists to obtain a personalized menu for your energy needs. For those who register for one of the races, we offer a 10% discount on the purchase of a nutritional evaluation with us by mentioning the promo code: MBDM10. Contact us at 514-287-7272 or email@example.com or purchase it on our online store: https://www.vivai.ca/fr/categorie-produit/services-et-forfaits/