Glycogen Storage (2-3 days before the event)
Glycogen storage facilitates the storage of carbohydrates in muscles to provide energy for longer durations.
However, carbohydrate loading is likely to increase body weight due to water retention. Carbohydrate loading requires an exercise taper. Athletes should reduce training levels for 2 days prior to the competition event. Failing to rest will compromise carbohydrate loading because the consumed carbohydrates will be used for exercise.
PRACTICAL TIPS
- It is recommended that enough fluids should be consumed, especially water, as ± 2.7 g water is required to store 1 g of glycogen.
- Increasing carbohydrate intake shouldn’t simply mean consuming more food. Instead, it should involve prioritizing carbohydrate-rich sources while reducing fat intake. Athletes must avoid merely focusing on overeating.
- There are various strategies to enhance glycogen stores. Research indicates that the type of carbohydrate, whether solid or liquid, has a minimal impact. However, optimizing fluid intake may facilitate increasing carbohydrate consumption.
- A carbohydrate intake of 5-7 g/kg per day seems to be sufficient in the majority of cases (with low energy expenditure).
- Athletes who often experience gastro-intestinal issues should select their carbohydrate sources more carefully and could benefit from a lower fibre intake.
Suggested carbohydrate loading diet
- The following dietary intake is suitable for a 60-70 kg athlete.
| SAMPLE MENU | AVERAGE CARBOHYDRATE CONTENT (g) | BREAKFAST: |
|---|---|
| 200 ml 100 % fruit juice (dilute with 200 ml water/ice) | 24.0 |
| AND ½ cup PVM Mealie Meal Mix OR 1 cup cooked Traditional oats (i.e. not quick-cooking) OR 1 cup cooked Maltabella/Taystee wheat | 30.0 |
| AND 1-2 boiled/scrambled eggs (no need for this if eating PVM Mealie Meal Mix – contains protein) | |
| AND 1 cup full cream or low-fat milk (mix with your porridge) | 12.0 |
| SNACK: | |
| 75 g PVM Reignite | 57.0 |
| AND 1 large banana OR 2 medium peaches (± ¾ - 1 cup fresh fruit) OR 2 small rusks | 30.0 |
| LUNCH: | |
|
3 slices bread OR 1 large wrap
AND 1 can tuna in brine OR 2 boiled eggs OR 100 g sliced chicken/beef strips AND 2 tbsp. mayonnaise OR ¼ avocado AND 1 cup mixed salad |
45.0 |
| AND 200 ml 100 % fruit juice (dilute with 200 ml water/ice) | 24.0 |
| SNACK: | |
| 75 g PVM Reignite | 57.0 |
| 6 crackers (e.g. Provitas) OR 4 large rice cakes AND 2 tablespoons peanut butter OR 2 slices cheese | 30.0 |
| SUPPER: | |
|
1½ cups cooked pasta OR 1 cup cooked rice (parboiled/Basmati) OR 1½ cups roasted sweet potato/potato
AND 150-200 g meat/chicken/fish (fat trimmed) AND 2 teaspoons olive oil (for food preparation) AND 2 cups fresh vegetables OR 1 cup cooked vegetables |
45.0 |
| AND 125 ml 100 % fruit juice (dilute with 200 ml water/ice) | 15.0 |
| Total Carbohydrates | ± 360.0 g |
- The following dietary intake is suitable for a 80-90 kg athlete.
| SAMPLE MENU | AVERAGE CARBOHYDRATE CONTENT (g) | BREAKFAST: |
|---|---|
| 200 ml 100 % fruit juice (dilute with 200 ml water/ice) | 24.0 |
| AND 1 cup PVM Mealie Meal Mix OR 1 cup cooked Traditional oats (i.e. not quick-cooking) OR 1 cup cooked Maltabella/Taystee wheat | 60.0 |
| AND 1-2 boiled/scrambled eggs (no need for this if eating PVM Mealie Meal Mix – contains protein) | |
| AND 1 cup full cream or low-fat milk (mix with your porridge) | 12.0 |
| SNACK: | |
| 75 g PVM Reignite | 57.0 |
| AND 1 large banana OR 2 medium peaches (± ¾ - 1 cup fresh fruit) OR 2 small rusks | 30.0 |
| LUNCH: | |
|
4 slices bread OR 2 medium wraps OR 2 pitas
AND 1 can tuna in brine + 60 g cheese OR 4 boiled eggs OR 150 – 200 g sliced chicken/beef strips AND 2 tbsp. mayonnaise OR ¼ avocado AND 1 cup mixed salad |
60.0 |
| AND 200 ml 100 % fruit juice (dilute with 200 ml water/ice) | 24.0 |
| SNACK: | |
| 75 g PVM Reignite | 57.0 |
| 6 crackers (e.g. Provitas) OR 4 large rice cakes AND 2 tablespoons peanut butter OR 2 slices cheese | 30.0 |
| AND 1 small banana OR medium apple | 15.0 |
| SUPPER: | |
|
2 cups cooked pasta OR 1 ⅓ cup cooked rice (parboiled/Basmati) OR 2 cups roasted sweet potato/potato
AND 150-200 g meat/chicken/fish (fat trimmed) AND 2 teaspoons olive oil (for food preparation) AND 2 cups fresh vegetables OR 1 cup cooked vegetables |
60.0 |
| AND 200 ml 100 % fruit juice (dilute with 200 ml water/ice) | 24.0 |
| Total Carbohydrates | ± 450.0 g |
The use of a supplement such as REIGNITE for glycogen storage has several advantages:
- Athletes may struggle to take in large amounts of carbohydrates and the intake of a fluid supplement
is easier to digest than solid food. It also contains no fibre that could cause stomach upset. It’s taste
and convenient packaging are practical considerations. - REIGNITE contains peptides which may assist effective glycogen storage.
Please note that these are only approximate guidelines. For a more individualised diet plan (taking age, length, body structure, gender, dietary preferences, training, etc. into account) or any other nutritional enquiries, please contact our Registered Dietitian for assistance.
