Once again, the above amounts should be considered guidelines only. Experimentation
coupled with good record keeping will help an individual determine the optimal amounts of
nutrients to consume during their carb-up.
Summary of guidelines for glycogen supercompensation on the CKD
- 5 hours prior to your final workout before the carb-up, consume 25-50 grams of carbohydrate
with some protein to begin the shift out of ketosis. Small amounts of protein and fat may be
added to this meal. - 2 hours prior to the final workout, consume 25-50 grams of glucose and fructose (such as fruit)
to refill liver glycogen. - The level of glycogen resynthesis depends on the duration of the carb-up and the amount of
carbohydrates consumed. In 24 hours, glycogen levels of 100-110 mmol/kg can be achieved as
long as 10 grams carb/kg lean body mass are consumed. During the second 24 hours of carbing,
an intake of 5 grams/kg lean body mass is recommended. - During the first 24 hours, the macronutrient ratios should be 70% carbs, 15% protein and 15%
fat. During the second 24 hours, the ratios are roughly 60% carbs, 25% protein and 15% fat. - As long as sufficient amounts of carbohydrate are consumed, the type and timing of intake is
relatively less important. However, some data suggests the higher glycogen levels can be
attained over 24 hours, if higher Glycemic Index (GI) carbs are consumed. If carbing is continued
past 24 hours, lower GI foods should be consumed.
Summary
Assuming full depletion, which requires a variable amount of training depending on the
length of the carb-up, glycogen levels can be refilled to normal within 24 hours, assuming that
carbohydrate consumption is sufficient. With longer or shorter carb-loading periods, muscle
glycogen levels can reach higher or lower levels respectively.
During the initial 24 hours of carb-loading, a carbohydrate intake of 8-10 grams of carbs
per kilogram of lean body mass will refill muscle glycogen to normal levels. Although less well
researched, it appears that a carbohydrate intake of roughly 5 grams/kg lean body mass is
appropriate. While the type of carbohydrate ingested during the first 24 hours of carb-loading is
less critical, it is recommended that lower GI carbs be consumed during the second 24 hours to
avoid fat regain. The addition of other nutrients to the carb-load phase does not appear to affect
glycogen resynthesis rates. However fat intake must be limited somewhat to avoid fat gain.
It is currently unknown how the insertion of a carb-loading phase will affect the
adaptations to ketosis. As well, no long term data exists on the metabolic effects which are seen.