When preparing for intense and prolonged physical efforts such as trails, marathons, or cycling, sports nutrition plays a crucial role in your overall performance. One of the key concepts in sports nutrition is carbohydrate supercompensation, a strategy aimed at maximizing your muscle glycogen stores for sustained energy and improved performance.

Here’s Everything You Need to Know About Carbohydrate Supercompensation

Understanding Carbohydrate Supercompensation

Carbohydrate supercompensation, also known as “carb loading,” is a technique that involves temporarily increasing your carbohydrate intake before a competition or intense training. The goal is to maximize glycogen stores in your muscles and liver, which are the main sources of energy during endurance activities.

The Benefits of Carbohydrate Supercompensation

By increasing your glycogen stores, you extend your ability to maintain intense effort over a longer period. This can enhance your endurance, delay muscle fatigue, and optimize your overall performance. Additionally, carbohydrate supercompensation promotes water retention, which helps maintain adequate hydration during exercise.

Incorporating Carbohydrate Supercompensation Into Your Diet

Carbohydrate supercompensation is a sports nutrition strategy that must be carefully planned. Generally, you should start increasing your carbohydrate intake about 2 to 3 days before the sporting event. The goal is to reach a carbohydrate intake level of about 8 to 10 grams per kilogram of body weight per day. However, it’s important to choose complex and quality carbohydrate sources such as whole grains, vegetables, fruits, and legumes.

Combining Sports Nutrition and Training

To achieve the best results, it’s essential to combine adequate carbohydrate supercompensation with appropriate training. During this phase of increased carbohydrate intake, reduce the intensity and duration of your workouts to allow your body to rest, replenish its glycogen stores, and adapt to this new sports nutrition strategy.

Individualization and Professional Advice

Every athlete is unique, and it’s important to customize your carbohydrate supercompensation plan according to your needs