We have seen how the increase of weight caused by increased ingestion of 1000kcal of carbohydrates results from an increase of stocks of glycogen, lipid and water, which binds to these; since a gram of glycogen combined water is equivalent to 1.1 kcal and

one gram of lipids mixed with the water equivalent to 4.5kcal, we can state that the quantity of glycogen stored will be equal to (4.5 x weight gain in grams-1000)/3.4, while the amount of fat stored is equal to (1000-1.1 x weight gain in grams)/3.4. Then we discover that ingesting 1000kcal of pure carbohydrates in addition, an increase in weight of about 222 grams will be due solely to an increase in adipose tissue, with no increase in glycogen stores, while an increase of about 909 grams will be derived from a only increase glycogen stores. Thus the lower the weight gain and there is more fat accumulation. While the inherent difficulties of the measurement is then possible to know whether, in the days before the race, the increase in the share of calories and carbohydrates in your daily diet will lead to real benefits for the athlete, with a real increase in glycogen stores, or ports only to an increase in the adipose tissue. Given that there is room to increase their glycogen stores, how can we achieve this? We'll see in the next section.