Strategies to maximize glycogen stores

• Consume a high carbohydrate diet on a daily basis

• Take in sources of glucose during exercise

  • beverages or foods

• Carbohydrate loading

  • Days 7-4 before competition: moderate carbohydrate intake with training 1-2 hours per day
  • Days 3-1: high carbohydrate intake with limited training

• Consuming a high carbohydrate meal within two hours after exercise has also been shown to increase muscle glycogen by 300%

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