Hier staan trouwens wel leuke dingen tussen (check vooral de bodybuilders alinea's):
http://members.tripod.com/jpe_sportscience/Supercompensation.htm
Bodybuilders
An apparent increase in muscle mass is certainly a bonus for bodybuilders. Therefore, successfully glycogen supercompensating can certainly be a worthwhile process for these athletes. Since bodybuilders have much more muscle mass than the average person, larger carbohydrate intakes are likely to be required to maximize glycogen synthesis. Therefore, instead of the 25 grams per hour mentioned earlier, a large bodybuilder is likely to need closer to 40 grams (This is assuming that the bodybuilder has 40% more muscle than the average person). Since we are trying to maximize glycogen supercompensation in all muscles, we must glycogen deplete all muscles. This is accomplished by performing high repetition, high volume workouts for all body parts while on a low carbohydrate diet prior to glycogen loading. A typical regimen might look like this:
Table 2. Recommendations for Bodybuilders
Day Diet Exercise
1 High protein/low CHO Vigorous
2 High protein/low CHO Vigorous
3 High protein/low carb. Vigorous
4 High CHO (.43g/kg/hr) None
5 High CHO (.43g/kg/hr) None
6 High CHO (.43g/kg/hr) None
The bodybuilder should be training the entire body over the three-day period with a large volume of high repetition exercises to enhance glycogen depletion. It is the total volume of work that will determine the degree of glycogen depletion so rest between sets should be adequate to allow a large volume of work to be performed. Bodybuilders should avoid lifting very heavy as high force eccentric contractions have been shown to interfere with glycogen synthesis (15) probably due to muscle microdamage. Additionally Doyle et al. (16) found that glycogen synthesis was 25% lower in muscle that had performed eccentric contractions 48 hours earlier. Although the bodybuilder might not normally train three days in a row, it is recommended in this case. This prevents the bodybuilder from having to remain on a low carbohydrate diet for more than three days. Determining the amount of carbohydrates that should be consumed will require some trial and error but the research literature might provide some clues. A study by Pascoe et al. (17) found that the glycogen synthesis rate following resistance exercise was 12.9 mmol/kg/hr. If you know the molecular weight of glucose and can convert mmol to grams and if we assume that each gram of glycogen is stored with 3 grams of water this would give us a value of approximately .43g/kg/hr (explaining the calculations is beyond the scope of this review). If we match carbohydrate intake to the glycogen synthesis rate this would equal 43 grams per hour for a 220 pound bodybuilder (100kg) and a total of approximately 1000g (4000 Calories) from carbohydrates in a 24 hour period. Ivy (11) recommends consuming a 1g/kg bolus (single feeding) immediately after exercise and adding protein to enhance the insulin response. Glycogen replenishment is very rapid for six hours after high intensity exercise (11) and glycogen concentrations can return to baseline levels within this six hour period if adequate carbohydrates are consumed (supercompensation occurs in the days that follow). Therefore providing a bolus as Ivy suggested might speed up the process relative to consuming a predetermined number of grams every 3 hours. On day 1 most of the carbohydrates should be in the form of simple sugars to enhance glycogen uptake. The degree of glycogen supercompensation can be estimated by the amount of weight gain. Recall that each gram of glycogen is stored with 3 grams of water. If a bodybuilder gained 1600 grams (3.5 pounds) then an extra 400 grams of glycogen was stored.
In summary, glycogen supercompensation can be a valuable performance-enhancing tool for bodybuilders and endurance athletes. However, there is no convincing evidence to recommend its use to power athletes.
---------- Post toegevoegd 10 July 2013 om 11:02 ----------
Dat is dan ook precies wat ik vorig jaar gedaan heb
Alleen heel licht zodat spierpijn geen roet in het eten gooit.
Tja, dan zou je natuurlijk weer kunnen opperen dat door pomp in je benen, je minder definitie zou hebben.
Een beetje zoeken denk ik wat je nu voor je werkt. Maar zo close op de shoot, is dat eigenlijk geen optie
. Hoop dat je weer goed vooruit bent gegaan net zoals dat elke contest is gelukt!
Ook vrijdag zak ik denk iets terug naar zeg 2400kcals..
