how many hrs to fully carb load a muscle after depleted

[kiwibrian]

regards brian

 

[LaviathanX]

I dunno, maybe it's different with everyone. BodyOPUS states 48 hours, but a lot of people only do 24-36 hours. Some carb-up for 12 hours, but they do this every 4 days or so, not every 7.

I guess Friday when you do your depletion workout, which, I will assume, will be in the afternoon, carb up until Saturday night. Then on Sunday, switch back to no carbs.

 

[Par Deus]

There is a fairly recent study in which subjects achieved supercompensation in just 24 hours.

Do not have the reference handy, unfortunately.

 

[Kid Dynamite]

If you're eating is perfect and you did a depletion workout, I think the earliest you could hit supercomp would be 24 hrs, like Par stated. Trying to superjack carbs into the muscle in a shorter period wouldn't work because the body can only handle so much at a time. Now for partially filling, it could take a few hours.

 

[NZkiwi]

Good luck in the comp man.

 

[SOLID]

"It is recommended that at least 0.7 - 1.0 gram of carbohydrate per kilogram body weight be consumed immediately after exercise and then again 1-2 hours later. If you experience gastric upset try increasing the amount of water you consume with the carbs. Try to shoot for a total of 7-10 grams of carbohydrate per kilogram of body weight over a 24 hour period 3 for maximum glycogen storage. This may well be in excess of caloric needs but it is important to shoot for this intake if glycogen storage is your primary goal"