Cardio/protein during depletion

[uvawahoowa]

Should cardio be kept constant/decreased/increased during depletion days? I do LISS, for reference.

Also, during depletion days, can/should protein/fat be increased to account for the calories decreased from carbs?

 

[Celorza]

I would say increased so you really target the glycogen stores , HIIT depletes them real nice , but its easier to go with just High intensity cardio. Yes theres nothing wrong with getting higher protein and fats to make up for the calories from carbs.

 

[burlyman]

I'd keep your cardio constant and just change the dietary variable. As mentioned above, HIIT does a great job of glycogen depletion. So does high volume resistance training. On the dietary side...personally, I'd bump the protein up a little while depleting carbs, but still keep calories at or below the level you were prior to the depletion.

 

[sistersteel]

I completely agree with Burlyman. I run a carb cycle with every competition I do, when you deplete glycogen by removing carbs, add protein and fats to replace the missing calories. You want to spare as much muscle loss as possible. (Plus, no carbs = no energy) add some fats to get that energy back