I am often asked how to increase your energy during long workouts.
One way is glycogen loading, a nutritional strategy commonly used by athletes before a competition or intense workout.
Its goal is to increase muscle glycogen stores, which are the main source of energy during endurance exercise.
Here are a few tips for carrying out effective glycogen loading before your workout lasting more than 1.5 hours:
Planning: It is essential to plan your glycogen loading in advance. Choose a 48- to 72-hour window before your workout or competition to use this technique.
Increase your carbohydrate intake: During the glycogen-loading period, you should increase your carbohydrate intake (sugars): whole grains, fruits, vegetables and legumes, simple sugars (honey, maple syrup, healthy carbohydrate-rich snacks (fruit bars, Zenit energy balls, Zenit energy squares...)
Meal distribution: Spread your carbohydrates (sugars) throughout the day to facilitate absorption. Favor smaller, more frequent meals, including carbohydrate-rich snacks between main meals.
Prioritize complex carbohydrates on your plate at mealtimes: Foods rich in complex carbohydrates, such as pasta, brown rice, potatoes and whole-grain bread, are the best choices during glycogen loading. Remember to add plenty of them to your plate during this period.
Adequate hydration: Make sure you stay adequately hydrated throughout the glycogen-loading period. Drink enough water, and you can add Zenit electrolytes to load up on nitrates at the same time.
That’s right, Zenit electrolytes contain beetroot extract, which helps improve your performance. You can also add a little maple syrup to your Zenit electrolytes to increase your sugar intake and turn your water into a sports drink.
In conclusion, glycogen loading can be a valuable tool for maximizing your performance during an important workout. By carefully planning your diet and significantly increasing your carbohydrate intake, you can optimize your muscle glycogen stores and give yourself a competitive advantage.
P.S. Don’t forget that Zenit nutrition is specifically designed to help you increase your energy.
That’s what being at the Zenit is all about.
Danielle