The Importance of Carbohydrate Loading

In today’s episode, Greg and Eric explore the art and science of “peaking” for physique athletes. The discussion covers carbohydrate loading, water intake adjustments, and electrolyte manipulation for the purpose of transient physique optimization. This conversation digs into the limited research available, while also providing practical recommendations guided by a combination of scientific evidence and real-world experience. Finally, Greg and Eric close out the episode by unanimously recommending a TV show that aligns with the values of the Stronger By Science Podcast.

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TIME STAMPS

Intro (0:00)

Road to the Stage (4:16)

Road to Athens (6:47)

Feats of Strength: Jen Thompson (9:13)

• Video of Jen Thompson's 145.5kg world record bench

Research Review: Physique science and peak week (12:31)

Defining “peaking” in physique sport (12:44)

History of bodybuilding/physique research (15:31)

How common is “peaking?” (21:51)

• Nutritional Peak Week and Competition Day Strategies of Competitive Natural Bodybuilders

Observational research on “peaking” (23:05)

• Changes in body composition, diet, and strength of bodybuilders during the 12 weeks prior to competition

Experimental research on carbohydrate loading (24:02)

• Effects of carbohydrate loading and weight-lifting on muscle girth

Quasi-experimental research on carbohydrate loading (28:43)

• Carbohydrate Loading Practice in Bodybuilders: Effects on Muscle Thickness, Photo Silhouette Scores, Mood States and Gastrointestinal Symptoms

Research on intracellular and extracellular fluid shifts (38:38)

• Changes in Intra-to-Extra-Cellular Water Ratio and Bioelectrical Parameters from Day-Before to Day-Of Competition in Bodybuilders: A Pilot Study

Practical peaking strategies (58:13)

Future directions for bodybuilding and physique research (1:01:38)

Q&A: When will Greg become a full-time host of the podcast? (1:10:09)

To Play Us Out: Righteous Gemstones (1:12:17)

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