How much can muscle glycogen increase from carb loading?

Carbohydrate loading is a dietary strategy used by athletes to maximize glycogen stores in muscles before an endurance event. The typical skeletal muscle glycogen content ranges from approximately 100 to 150 mmol/kg of wet weight in a well-trained individual. When carb loading is effectively implemented, it can substantially increase muscle glycogen storage to levels of about 200 to 250 mmol/kg, depending on the individual's training status, diet, and fluid management.

The range provided in the correct choice reflects this potential increase: from a baseline of approximately 130-135 mmol/kg to levels close to 210-230 mmol/kg. This increase represents the significant benefits of carbohydrate loading by facilitating greater energy availability during prolonged physical activities. Athletes who engage in this practice can experience improved endurance and performance due to better fuel reserves, reducing the risk of early fatigue.

Other ranges listed do not fully capture the typical increases observed in muscle glycogen as a result of effective carbohydrate loading, particularly in the context of enhancing endurance performance, which is why they do not represent the expected outcomes of this dietary approach.