Depleting Glycogen Stores on Carb Back-Loading and Carb Nite

How can you tell if your Glycogen Stores are low? Keifer covers the symptoms in Depleting Glycogen Stores on Carb Back-Loading and Carb Nite.


Transcribed Version:

Hi everybody. This is Kiefer from with another TubeCast.

And in this one, I’m going to talk about glycogen stores, specifically. And this really applies to Carb Nite more than Carb Back-Loading, although you can use some of these tips to help you with Carb Back-Loading. With Carb-Nite, obviously when your glycogen store is depleted as much as possible by the time you get to each Carb Nite.

But the question is: How can you tell when your glycogen stores are completely depleted? ‘Cause in general, if all you do is resistance train, you’ll get to the point where you always feel good during your resistance training sessions. Especially if you’re using the Shockwave Protocol. So how can you tell?

The easiest way is to implement HIIT sessions after your Carb Nite, so I usually recommend starting them Sunday, the day after, two days after. And getting on the bike, doing some HIIT sessions. I’ve talked about ideal prescriptions in previous videos. You want to use one of those prescriptions, and when you’re doing those HIIT sessions, at some point in the week, you will feel horrible. I mean absolutely horrible after trying to push through some of those thirty (30 sec) second and one (1 min) minute all-out barriers. When you hit that point, you have very effectively depleted glycogen stores. So that’s one way and one thing you can implement to tell if you wiped out your glycogen reserves.

You can also use this on Carb Back-Loading if you have a two-day stretch of ultra-low carb depending on your training schedule. You can start those two days with HIIT sessions. Even possibly two per day, if you really want to push it and find out what your load is. And then after the second day, you’re going to have depleted a lot of glycogen which will help you re-compensate as you move into the next week of Carb Back-Loading.

Alright, that’s another tip from