Hello.
In the lesson, you mention carbohydrate supercompensation. In what ranges do carbohydrate compensation waves usually fluctuate in g/kg of body weight and % of daily energy intake?
Thank you.

Specific values are always a matter of an athlete's ability and willingness to find a system that suits their individuality. Carbohydrate supercompensation in fitness is a specificity aimed at pumping as much glycogen as possible into the muscles. This is always related to the individual's level of training in terms of gradually advancing their metabolic capabilities to produce the maximum amount of glycogen in the cells. The optimal approach is to work with a gradual decrease and increase in carbohydrate intake. This means that during low-carbohydrate days, the intake is gradually reduced to an absolute minimum, forcing the body to completely deplete glycogen stores (e.g., if the daily carbohydrate intake is at 400 g, the first day of this phase reduces to 150 g, the second day to 80 g, and the third to 30 g). This is followed by a loading phase, with the first day, for example, at 150 g, the second day 250-300 g, and the third 400-450 g. However, please perceive this as a general and moreover static model. In practice, it's a process that can last several weeks (2-4), within which the carbohydrate intake in individual micro-phases is increased, always in line with what suits the athlete. It's necessary to go through several such cycles before discovering the optimal carbohydrate amounts. The composition of the diet is, of course, also related, where one must avoid unnecessarily fast sugars that would lead to fat storage, while also avoiding slow ones (white rice is considered an "ideal" source in this community as it contains enough high-glycemic polysaccharides).

In practice, please be cautious about adopting others' opinions, especially from bodybuilders themselves. Since the competitive section of this sport is based on the use of banned performance-enhancing drugs, it has become customary since the early 1990s to use insulin, which accelerates the process of transporting sugar into the cells. The diet of such an individual thus looks completely different for understandable reasons than the diet of a natural athlete, meaning the numbers differ as well.

Themes:  Weight loss   Carbohydrates