Carbohydrate periodization and its effects on training adaptation and body composition: a systematic review
Burke LM, et al.
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Summary
A systematic review examining the effects of carbohydrate periodization (Train-Low, Compete-High, etc.) on training adaptation, body composition, and performance. Training in a glycogen-depleted state upregulates lipid metabolism enzymes but carries a risk of transient high-intensity performance decrements.
Key findings
- 1
Training in glycogen-depleted conditions (Train-Low) significantly upregulates lipid metabolism enzyme activity
- 2
Train-Low during high-intensity efforts carries a risk of transient performance impairment
- 3
Pre-competition carbohydrate loading (Compete-High) is an effective strategy to secure performance
- 4
Body fat reduction benefits vary greatly among individuals
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