Total carbohydrate/glycogen depletion and supercompensation

Total carbohydrate/glycogen depletion and supercompensation is a concept from exercise physiology, particularly relevant to endurance athletes, and is often used to enhance performance through dietary and training manipulation. Here's a clear breakdown:

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1. Glycogen Depletion

Glycogen is the stored form of glucose in the liver and muscles. During prolonged or intense exercise, glycogen stores are used for energy.

• Depletion Phase: This involves reducing carbohydrate intake and continuing intense training to significantly lower glycogen stores. The goal is to "empty the tank."

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2. Supercompensation

After glycogen depletion, the body becomes more efficient at storing glycogen in response to carbohydrate intake.

• Loading Phase: After depletion, the athlete increases carbohydrate intake (often to 70%+ of daily calories) while reducing training volume.
• The muscles respond by storing more glycogen than before—sometimes 150–200% of baseline levels.

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Why It Matters

• Endurance Boost: More glycogen means more energy available for long-duration efforts (like marathons or cycling events).
• Water Retention: Each gram of glycogen stores with ~3–4 grams of water, which can increase muscle volume and body weight.

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Modern Perspective

Many athletes now skip the extreme depletion phase and simply load carbs 1–3 days before competition, as it's often safer and nearly as effective.

Sample

7-Day Glycogen Depletion & Supercompensation Plan

Overview

Days 1-3: Glycogen depletion (low-carb, high training)

Days 4-6: Glycogen supercompensation (high-carb, taper training)

Day 7: Competition or performance day

Day 1-3: Depletion Phase

Diet:

- Carbohydrates: 10-15% of daily calories

- Protein: Moderate

- Fat: Higher than normal

Training:

- High-intensity or long-duration workouts (intervals, long runs/rides)

Goal: Burn through glycogen stores

Day 4-6: Supercompensation Phase

Diet:

- Carbohydrates: 70-80% of daily calories (8-12g/kg body weight)

- Protein: Moderate

- Fat: Low

Training:

- Light activity or tapering to conserve glycogen

Goal: Maximize glycogen storage in muscles

Day 7: Race/Event Day

Morning meal: High-carb, low-fiber, low-fat meal 2-3 hours before

7-Day Glycogen Depletion & Supercompensation Plan

Hydration: Maintain fluid intake to match glycogen-bound water

Optional: Carbohydrate gel or drink during event if it's longer than 90 minutes

Sample Carb-Rich Foods (Days 4-6)

- White rice, pasta, bread

- Potatoes, yams

- Bananas, dates, applesauce

- Sports drinks, fruit juices

- Low-fat granola or cereal

Cautions

- Water retention may cause bloating or slight weight gain

- Not recommended for diabetics or people with insulin sensitivity

- Test before race day to understand individual response