Saltin and Hermansen proposed, over forty years ago, a diet to increase stocks of glycogen in the organism, via a power supply and a specific training controlled for 6 days;
in the first three days, taking especially proteins and fats, in combination with workouts intense, so as to reduce to a minimum the stocks of glycogen; the next three days was used a diet rich in carbohydrates, in union with little intense workouts, so as to lead to a hyper compensation of glycogen stores. This methodology has been repeatedly refuted positively, although there have been elements of doubt and reflection. In fact, this practice inevitably leads to a change in the pace of training, which is not always optimal, and involves a significant stress to the body, given the high proportion of fat that should be taken in the first three days. This is why over the years has become more widespread the technique of load without glycogen depletion, in practice continue the usual diet until the fourth day before the performance, then the last three days you follow a diet rich in carbohydrates, which can reach the value of 10 grams per kilogram of body weight. Obviously must always be kept under control body weight, adequately balancing the power supply, so as to avoid an excessive load of carbohydrates, which, as we have seen, is totally counterproductive, but also an excessive ingestion of calories. At this stage, it is good to increase the intake of carbohydrates while reducing fat intake. A suitable period of testing, both on the supply and on that training will allow you to calibrate the most of the power of the last week before the race and its training preparation for the race.