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• Systematic review and meta analysis with meta regression Date verified

  Across sixty years of loading trials, the gram dose and the athlete's fitness predicted nothing

  The only quantitative meta analysis of carbohydrate loading protocols pooled 30 studies and then tested which parts of the protocol predicted the size of the glycogen overshoot. Two variables mattered and four did not, and one of the four was maximal oxygen uptake.

  Frontiers in Physiology 16:1620943 · Solem et al. · the Norwegian School of Sport Sciences · 18 August 2025 · PMID 40901614

  carbohydrateendurance-fuelingglycogenresearch-methods
• Controlled clinical trial, allocation not described as randomised Date verified

  Depletion beat the taper, but only by day seven

  Twenty five men were put through either a depletion protocol or a taper only protocol and then fed identically for six days, with muscle glycogen measured every day by magnetic resonance. On day five the two protocols were level. On day seven the depletion group pulled ahead.

  American Journal of Physiology, · Goforth et al. · the Naval Health Research Center · 5 August 2003 · PMID 12902321

  carbohydrateendurance-fuelingglycogen
• Controlled feeding trial Date verified

  One day of carbohydrate filled the muscle, with no depletion phase at all

  Eight endurance trained men ate 10 grams of high glycaemic index carbohydrate per kilogram a day and did no training. Muscle glycogen roughly doubled within 24 hours and then stopped moving, and every fibre type had already reached its ceiling.

  European Journal of Applied · Bussau et al. · the University of Western Australia · 28 May 2002 · PMID 12111292

  carbohydrateendurance-fuelingglycogen
• Controlled feeding trial Published October 2001. The journal issue carries no day of the month.

  The sex difference in carbohydrate loading was a dosing error

  An earlier trial had reported that women could not supercompensate muscle glycogen at all. When carbohydrate was prescribed per kilogram of lean body mass instead of as a share of habitual energy intake, women loaded as well as men.

  European Journal of Applied · James et al. · the University of Western Australia · 1 October 2001 · PMID 11718281

  carbohydrateendurance-fuelingglycogenfemale-athletes
• Placebo controlled crossover trial Published April 2000. The journal issue carries no day of the month.

  Glycogen went up and the 100 kilometre time did not move

  Seven well trained cyclists rode a 100 kilometre time trial twice, once after carbohydrate loading and once after a placebo controlled moderate carbohydrate diet, eating carbohydrate during both rides. Loading raised muscle glycogen significantly and did not change the time.

  Journal of Applied Physiology · Burke et al. · the Australian Institute of Sport · 1 April 2000 · PMID 10749820

  carbohydrateendurance-fuelingglycogencycling
• Randomised trial Published May 1981. The journal issue carries no day of the month.

  Severe depletion loaded no more glycogen than a moderate diet, and neither run was faster

  Trained runners went through three exercise and diet regimens before a 20.9 kilometre run. The classical severe depletion arm and a moderate carbohydrate arm reached the same muscle glycogen, and no arm produced a faster run.

  International Journal of Sports · Sherman et al. · 1 May 1981 · PMID 7333741

  carbohydrateendurance-fuelingglycogenrunning