Carbohydrate Depot Calculator
Calculate your glycogen storage and optimal carbohydrate loading protocol before competitions
What is Carbohydrate Depot?
Carbohydrate depot (glycogen) is the reserve of carbohydrate energy stored in muscles and liver. Total volume is approximately 400-600 grams (1600-2400 kcal) in a trained athlete. This is a critical resource for high-intensity and prolonged exercise. Glycogen depletion leads to sharp performance decline ('hitting the wall' in marathon).
How to Calculate Carbohydrate Depot?
Enter your weight, fitness level, and planned exercise. The calculator will determine your total carbohydrate depot capacity and calculate glycogen consumption rate at various intensities. This will help plan carbohydrate loading before the start and nutrition strategy during the race to prevent 'carbohydrate starvation'.
Why Know Carbohydrate Depot Volume?
- Planning carbohydrate loading (carb loading) before competitions
- Calculating nutrition strategy during the race for long events
- Determining critical time until glycogen depletion at different intensities
- Optimizing carbohydrate reserve recovery after training
Frequently Asked Questions About Carbohydrate Depot
How much carbohydrate can be stored in the body?
In an untrained person, glycogen reserves are about 300-400 grams (1200-1600 kcal). Trained endurance athletes can increase depot to 500-800 grams (2000-3200 kcal) through muscle adaptation and proper carbohydrate loading. The liver stores about 100-120 grams, muscles - 400-700 grams depending on mass and fitness.
How quickly is glycogen consumed during training?
Consumption rate depends on intensity: at easy pace (60-70% of max HR) - about 1-2 g/min, at moderate (70-80%) - 2-3 g/min, at high (80-90%) - 3-4 g/min and higher. At marathon pace, average depletion occurs in 90-120 minutes, which explains the importance of carbohydrate nutrition during the race.
What is carbohydrate loading and how to do it?
Carbohydrate loading (carb loading) is a strategy for maximizing glycogen reserves before long competitions (marathon, triathlon, cycling race). Classic protocol: 3 days before the start, increase carbohydrate intake to 8-12 g per kg body weight per day while reducing training volume. This can increase glycogen reserves by 20-40%.