Hey, I rock climb and I was wondering how many carbs I should be taking in to replenish my glycogen stores, without bulking up or adding weight? Essentially, climbers need huge strength to weight ratios, so any weight besides that used for climbing is holding me back from being that much better.
Quick overview of climbing workout (4 days a week):
Climb (boulder) with frequent breaks, so say a 1 minute long stretch of VERY intense forearm, bicep, back, shoulder, and finger gripping/weightlifting with abdominal tension. Followed by 5 minutes rest. Say maybe 10-15 repetitions of this per workout. Also 3x10 Pullups and chest dips, and 3x8 squats and calf raises (trying to dunk by the end of summer lol).
I'm 6'2" and ~175, although I'm trying to lose my slight beer belly and get to 165. Eat 3200 cals daily; 130g fat, 310g carbs, and 200g protein.
How many carbs should I be taking in daily without way overshooting the amount needed? I have no idea how to calculate or even estimate the amount that I need.
07-21-2011, 12:19 AM #1
How Many Carbs To Replenish Glycogen Stores?
07-21-2011, 12:40 AM #2
07-21-2011, 12:46 AM #3
07-21-2011, 01:18 AM #4
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I have read before that your muscles can store roughly 400-500 grams of carbohydrates in the form of glycogen at one time without being replenished. You would only "run out" after burning 1600-2000 calories from your glycogen stores assuming they were full to start. That point of depletion is where inexperienced or inadequately prepared marathon runners typically hit "the wall", when glycogen runs out after about the 20 mile mark. Makes sense considering average burn is 90-110 calories/mile depending on runner's mass and speed.
You could probably google it to get the exact figure.
If you are eating 310 g of CHO/day then you are far from needing to "replenish" your glycogen stores based on the activities you described. I followed a training schedule for a recent race that was about 50-60 miles per week and only ate 150-200 g CHO/day without incidence and set a 10K PR. In fact, the only time I take in extra carbs for a running workout is when it is both outside AND exceeds 2 hours/15 miles of continuous running.
You could cut back carbs if you wanted and be fine (you wouldn't "run out" of glycogen if you had less), but since calorie balance is what matters for weight loss, just meet your calculated minimums for pro/fat and then eat the rest from what you like, keeps you happy, feels good during workouts, etc.
07-21-2011, 01:23 AM #5
07-21-2011, 01:26 AM #6
07-21-2011, 01:39 AM #7
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