Carbohydrate Depleting and Loading For a Bodybuilding Competition

Photo of Man With Muscular Body

Carb depletion and carb loading are common techniques used by bodybuilders to achieve a fuller, more defined look before a competition. Here’s a general guide on how to properly execute each phase:

1. Carb Depletion Phase:

The goal of carb depletion is to reduce muscle glycogen stores, which primes your body for the subsequent carb loading phase. This phase typically lasts 3-5 days before carb loading begins.

Steps:

  • Duration: 3-5 days (usually starting about a week before the competition).
  • Carbohydrate Intake:
    • Reduce carbs to around 50-100 grams per day.
    • Focus on lean proteins, healthy fats, and fibrous vegetables like spinach, broccoli, and cauliflower.
  • Protein Intake:
    • Increase protein to maintain muscle mass during this period. About 1-1.2 grams of protein per pound of body weight.
  • Fat Intake:
    • Moderate fat intake to maintain energy. About 0.3-0.4 grams of fat per pound of body weight.
  • Training:
    • Continue weight training with high-rep, full-body workouts or circuit training to deplete glycogen. Aim for moderate weights and higher repetitions (15-20 reps per set).
    • Cardio should be kept light to moderate to avoid excessive fatigue.
  • Water Intake:
    • Drink plenty of water (2-3 gallons per day) to help flush out sodium and assist in glycogen depletion.

2. Carb Loading Phase:

The purpose of carb loading is to supercompensate muscle glycogen stores, giving your muscles a fuller, more voluminous look on competition day.

Steps:

  • Duration: 1-3 days before the competition (usually the 48-72 hours prior).
  • Carbohydrate Intake:
    • Dramatically increase carb intake to 8-12 grams of carbs per kilogram of body weight.
    • Focus on fast-digesting carbs such as rice, sweet potatoes, oats, and white bread.
    • Avoid high-fiber carbs to prevent bloating.
  • Protein Intake:
    • Slightly reduce protein intake (0.8-1 gram per pound of body weight), as you won’t need as much protein once glycogen is being replenished.
  • Fat Intake:
    • Keep fats low during this phase to allow for efficient carb absorption.
  • Training:
    • Reduce or eliminate training to allow your muscles to recover and fully absorb the glycogen.
  • Water Intake:
    • Reduce water intake in the final 24-48 hours to avoid bloating, but still drink enough to stay hydrated (1-1.5 gallons per day).
  • Sodium:
    • Manipulate sodium carefully. During carb loading, some athletes slightly increase sodium to enhance glycogen storage, but this should be individualized.

Day Before and Competition Day:

  • The Day Before: Continue carb loading but taper off water intake slightly to avoid water retention. Pay attention to how your body looks and adjust carbs accordingly.
  • Competition Day: Consume small, frequent meals with moderate carbs (simple carbs work well here) leading up to stage time. Avoid heavy, fibrous, or high-sodium foods to prevent bloating.

Final Tips:

  • Individualize: Everyone responds differently, so trial and error in the weeks leading up to the competition is essential to find what works for you.
  • Monitor Physique: Track how your body looks in the mirror throughout the carb loading process and adjust carb intake as necessary.

This strategy should help enhance muscle fullness and definition when done correctly!