(i.e. during sleep) without eating, which may affect glycogen compensation. In this situation, a large amount of carbohydrates can be consumed at once, in order to maintain blood glucose and glycogen synthesis rates (5). For example, if an individual were going to sleep for 8 hours, they could consume 200 grams of carbohydrates (50 grams/2 hours for 8 hours) immediately before. Consuming these carbs with some protein, fat and fiber will slow digestion and give a more even blood glucose release, helping to promote glycogen resynthesis. Those wishing truly maximal glycogen resynthesis may wish to experiment with eating small carb meals throughout the night. The carb-up should begin immediately following training. A delay of even 2 hours between the end of training and the start of the carb-up causes glycogen resynthesis to be 47% slower than if carbs are consumed immediately (13,14). Ideally trainees should consume a large amount of liquid carbs immediately after training. A good rule of thumb is to consume 1.5 grams of carbs/kg lean body mass, with approximately one half as much protein, immediately after training and then again two hours later. Additionally, the consumption of carbohydrates prior to, or during, the workout prior to the carb-up will lead to higher rates of glycogen resynthesis, most likely as a result of higher insulin levels when the carb-up begins (1,13). Finally, the consumption of protein and carbohydrates immediately after training can raise insulin more than just carbohydrates by themselves, helping with glycogen synthesis (15).
Training and the carb-up Another issue regarding the carb-up is the type of exercise that precedes the carb-up. Typical carb-ups have been studied in endurance athletes, but not weight trainers so extrapolations must be made with care. It has been long known that only the muscles worked immediately prior to the carb-up are supercompensated. Recall from above that a delay of even several hours slows glycogen resynthesis greatly. Muscle groups which have been trained several days prior to the start of a carb-load will not be optimally supercompensated. This suggests that, for optimal results, the whole body should be worked during the workout prior to the carb-up (this is discussed in more detail in chapter 28). It should be noted that many individuals have achieved fine results not working the entire body prior to the carb-up, using a more traditional split routine workout. Additionally, the type of training preceding the carb-up affects the rate and amount of glycogen resynthesized following training. Muscles that have been damaged with eccentric training show lower rates of glycogen resynthesis following training (16,17). However, this decrease in resynthesis does not show up immediately. In muscles which have undergone eccentric trauma, glycogen levels are typically 25% lower following a carb-up but this difference does not become apparent until three days after training (or when soreness sets in) (16,17). For individuals performing a 1 or 2 day carb-up, the type of training prior to the carb-up is probably not that critical. For bodybuilders performing a 3 day carb-up prior to a contest, eccentric muscle trauma should be avoided as much as possible.
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