Carbohydrate Depot Calculator
Calculate your glycogen storage and optimal carbohydrate loading protocol before competitions
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Carbohydrate Loading Protocols
⚠️ Important: The carbohydrate amounts shown account for reduced training load and rest day or easy training on these days.
1 Day Protocol
Carbs Needed:
890 g
10-12 g/kg body weight per day
⚡ Quick Loading
⚠️ GI Discomfort Risk
2 Days Protocol ✅
Carbs Needed:
1780 g
10-12 g/kg body weight per day
✅ Optimal Choice
GI Comfortable
3 Days Protocol
Carbs Needed:
2136 g
8-10 g/kg body weight per day
📅 Gradual Loading
Safest option - minimal GI stress
Practical Tips:
🍚 Loading Products:
- • White Rice: 80g carbs per 100g dry
- • Pasta: 75g carbs per 100g dry
- • Oatmeal: 65g carbs per 100g
- • Bananas: 20g carbs per 100g
💧 Important to Remember:
- • 1g glycogen = 2.7g water
- • Don't eat too many high-fiber foods
- • Don't try new foods before race
What is Carbohydrate Storage?
Carbohydrate storage consists of glycogen reserves in muscles and liver, plus blood glucose. This is the primary energy source for intense physical activity.
How is Glycogen Storage Calculated?
The calculation is based on body weight, muscle mass percentage, and training level:
- Muscle glycogen - 300-600g depending on muscle mass and training level
- Liver glycogen - approximately 100g (relatively constant)
- Blood glucose - approximately 5g
Carbohydrate Loading
Carbohydrate loading is a strategy to maximize glycogen storage before competitions:
- 1-day protocol - 10-12g carbs per kg body weight 24-36 hours before start
- 3-day protocol - 8-10g carbs per kg body weight over 3 days
- Expected weight gain 1-3kg from water retention (this is normal!)
Frequently Asked Questions
How much glycogen does a trained athlete have?
A trained athlete weighing 70kg has glycogen storage of 400-600g, equivalent to 1600-2400 kcal of energy.
Why is carbohydrate loading needed?
Carbohydrate loading can increase glycogen storage by 50-100%, which is critical for competitions lasting more than 90 minutes.