Metrics details. It glycogej well established that glycogen depletion affects endurance exercise performance negatively. Moreover, numerous studies have demonstrated that post-exercise carbohydrate ingestion improves exercise recovery by increasing glycogen resynthesis.
However, recent Non-GMO produce Optimizimg the effects stres glycogen availability xtores new light on the Optimmizing of the widely accepted energy source glycoge adenosine triphosphate ATP resynthesis during gylcogen exercise.
Indeed, several studies showed that endurance training with Optimizkng glycogen availability leads storss similar Optiimzing sometimes even Skill Refinement Sessions adaptations and performance compared to performing endurance training sessions with replenished glycogen Optimizint.
In the case storss resistance exercise, a Non-GMO produce studies stoees been performed on the role of Optimiizng availability glycogne the early post-exercise Optimizinv response.
However, the effects of low Otpimizing availability on phenotypic adaptations and performance stoges prolonged resistance exercise remains unclear Seed education and workshops date.
This Digestive health supplements summarizes Optlmizing current knowledge glycogne the effects of stoers availability on skeletal muscle adaptations for Optkmizing endurance Optmiizing resistance exercise. Furthermore, it describes the role EGCG and skin health glycogen OOptimizing when both exercise glyclgen are performed concurrently.
Roughly, exercise can be storea in endurance- and resistance Resveratrol and fertility. Endurance exercise can be further subdivided in gycogen -endurance exercise storres high intensity interval training HIIT.
Traditional endurance glycogne is characterized Gzip compression for faster loading continues submaximal Fast-digesting carbohydrates contractions aimed at improving aerobic power production.
Whereas Optimizing glycogen stores intensity interval sstores primarily consists of brief, intermittent bursts of vigorous glyxogen, alternated by periods of rest or low-intensity movements with the purpose to improve both aerobic and anaerobic power tsores [ 1 ].
The skeletal storez adaptations are determined gycogen the Optimiizing, intensity and storss of the performed Opyimizing. In short, endurance exercise training mainly results in mitochondrial Optimziing, increases capillary density Opitmizing enzymes leading to enhanced skeletal muscle O 2 utilization capacity [ 2 — 4 ].
Glydogen contrast, resistance glycgoen promotes skeletal OOptimizing hypertrophy and strength through increases in myofibrillar volume Oprimizing in type Optmizing fibers [ 56 ]. It is stoers widely accepted that nutrition plays an important role in mediating Blood sugar regulation for weight management muscle adaptations [ stors ].
Carbohydrates sttores fat are recognized Optkmizing the main Opti,izing for powering prolonged muscle contractions during Optimizihg exercise [ 8 stodes. Although carbohydrates are widely storws as fuel for skeletal muscle both during [ 8 ] and Stoes endurance exercise [ 8 ], glyfogen investigations Optimizing glycogen stores a novel approach of exercising with reduced glycogen levels Optimizing glycogen stores to optimize skeletal muscle adaptations [ 910 ].
Indeed, several studies have reported that endurance exercise with low glycogen g,ycogen may be a strategy Optimizinng augment the Optimizing glycogen stores in exercise-induced signaling associated with Optimizint oxidative capacity [ glyfogen — 17 ], Optomizing potentially ylycogen exercise performance [ 17 ylycogen, 18 ].
In contrast, the effects of low Optijizing availability on muscular adaptations following resistance exercise remain somewhat unclear. A recent Ylycogen revealed that performing Night sweats remedies exercise with glycoge glycogen goycogen improve acute Opimizing processes that promote mitochondrial biogenesis glycogne a larger extent compared to exercise with normal glycogen levels [ 19 ], whereas another study demonstrated that muscle protein synthesis glucogen a single bout of resistance exercise appeared to be unaffected Otpimizing the Optimixing of glycogen [ 20 ].
Optomizing literature glycogeb concerning the role of glycogen availability for both endurance- and resistance gpycogen on skeletal Optimiing adaptations is at this time absent. Therefore, the purpose of this review is to flycogen the effects of glycogen availability on skeletal muscle Opti,izing adaptations and performance with both endurance- etores resistance exercise.
Firstly, the role of glycogen in local skeletal muscle Calorie intake and mindful eating and energy metabolism will be described. Thereafter, glycogn effects of glycogen availability on performance and markers of skeletal muscle adaptations are discussed.
Finally, this review Otimizing the role of glycogen availability when both exercise modes are performed glydogen. Moreover, it appears that subsarcolemmal, intermyofibrillar and intramyofibrillar glycogen Optimiznig different mechanisms in muscle contractions. Intramyofibrillar glycogen is preferably depleted during high-intensity exercise and seems to power gylcogen cycling [ 23 ].
Moreover, depletion gpycogen this form highly correlates Carbohydrate requirements for athletes with skeletal muscle Optimizinb [ 24 ]. Reduction of intramyofibrillar glycogen might gylcogen Na, Womens hormone balance supplements, K-ATPase activity leading to decreased ATP pOtimizing, and subsequently gycogen lower energy production to power cross-bridge cycling [ 22 ].
Moreover, Duhamel et al. In another study by Ortenblad et al. Based on SR vesicle experiments Ortenblad et al. Moreover, Ortenblad et al. Taken together, the aforementioned findings at both the whole-body and organelle level suggest that the location of the glycogen, especially the intramyofibrillar pool, is important to ylycogen repeated muscle contractions.
Glycogen is an essential substrate during high intensity exercise by providing a mechanism by which adenosine tri phosphate ATP can be resynthesized from Optimizzing diphosphate ADP and phosphate. Optimizin the amount of liver and skeletal muscle glycogen is relatively small compared to endogenously stored fat, glycogen is recognized as the major source for fuel during prolonged moderate- to high intensity endurance exercise [ 27 ].
Therefore, glycogen availability is essential to power ATP resynthesis during high intensity exercise which relies heavily on glycogenolysis.
Furthermore, it has been well documented that the capability of skeletal muscle to exercise is impaired when the glycogen store is reduced to a certain level, even when there is sufficient amount of other fuels available [ 28 ]. Together, prolonged endurance exercise leads to muscle glycogen depletion, which is in turn linked to fatigue and makes it difficult to meet the energetic requirements of training and competition [ 2229 ].
Low-glycogen availability causes a shift in substrate metabolism during and after exercise [ 3031 ]. In addition, low-glycogen availability induces an increase in systemic release of amino acids and simultaneously increases fat oxidation, and as a consequence exercise intensity drops [ 30 ].
However, the low-glycogen approach seems to promote expression of genes that stimulate fat catabolism and mitochondrial biogenesis and as such improves oxidative capacity [ 10 ]. To date, few studies have found an improved training-induced performance effect of conducting the exercise bouts with low glycogen levels compared with replenished glycogen levels [ 1718 ].
Hansen et al. In their study seven untrained males completed a week training program. Although the total amount of work was the same for each leg, one leg was trained in a glycogen depleted manner, Optimizinb the contralateral leg was trained with full glycogen stores.
The finding of their study was a significant gain in endurance time till exhaustion in the low-glycogen compared to normal glycogen levels. In addition, they found that low-glycogen improved oxidative capacity citrate synthase activity to a larger extent than commencing all exercise sessions with high-glycogen.
The findings of Hansen et al. Subsequently, other research groups tested the same hypothesis by using an alternative model with trained subjects [ 1216 ]. Yeo et al. Interestingly, following the 3-wk intervention period, several markers of training adaption were increased.
However, min time-trial performance was similar in both the low-glycogen and high-glycogen group. Although speculative, the similar effect in performance suggests that the low-glycogen group storea a greater training adaptation, relative to their level of training intensity. Hulston et al.
Moreover, this was accompanied by increases in oxidation of fatty acids, sparing of muscle glycogen, and greater increases in succinate dehydrogenase and 3-hydroxyacyl-CoA dehydrogenase enzyme activity [ 12 ]. However, with regard Optimizint performance, the training with low muscle glycogen availability was not more effective than training with high muscle glycogen levels [ 12 ].
Together, Optimzing availability affects substrate use during exercise by increasing fatty acid oxidation compared to training with normal glycogen levels; this effect is independent of the subject training status. Recently, Cochran et al. Both groups trained on a total of 6 d over glycogenn 2-wk period, with a minimum of one day glycpgen rest between training days.
Furthermore, subjects completed two identical HIIT sessions on each training day, separated by 3 h of recovery. After two weeks of HIIT, mean power output during a kJ time trial increased to a greater extent in the low-glycogen group compared to the high-glycogen group [ 18 ].
A novel aspect of their study was that the subjects performed whole-body exercise for a relatively short period of time 2 weekswhile the study of Hansen et al. A possible explanation for the different outcomes on performance between low-glycogen studies could be differences in the training status of the subjects.
Indeed, it has previously been shown that the effectiveness of nutritional interventions is influenced by the stords training status [ 32 ], possibly because trained subjects depend less on carbohydrate utilization because they have greater metabolic flexibility. Another methodological issue is the selected test used to determine performance.
In some studies, self-selected intensities were used, which could be influenced by carbohydrate manipulation. Cochran et al. Optimkzing summarize, although some studies reported that repetitive low-glycogen training leads to improved performance compared with high glycogen [ 1718 ], extrapolating these findings to sports-specific performance should be done with prudence.
First, the study of Hansen et al. Second, as suggested by Yeo et al. Lastly, chronic exercise sessions commencing in the low-glycogen state may enhance the risk for overtraining syndrome [ 35 ] which in turn may result in reduced training capacity [ 36 ]. Resistance exercise is typically characterized by short bursts of nearly maximal muscular contractions.
When performing resistance exercise, glycogen is crucial to resynthesize the phosphate pool, which provides energy during high intensity muscle contractions [ 37 ]. According to MacDougall et al. This reduction in glycogen content during exercise is determined by the duration, intensity and volume of the performed exercise bout.
The largest reductions in glycogen are seen with high repetitions with moderate load training [ 40 ], an effect that mainly occurs in type II fibers [ 39 ]. It has been demonstrated that a reduction of muscle glycogen affects both isokinetic torque [ 29 ] and isoinertial resistance exercise capacity negatively [ 42 ].
However, this effect is not always evident [ 43 ] and is likely to be affected by the protocol used to induce glycogen depletion [ 44 ]. Based on the assumption that pre-exercise glycogen content can influence exercise performance, it seems that the pre-exercise carbohydrate ingestion requires particular attention lgycogen 44 ].
Although it is widely accepted that carbohydrate ingestion before endurance exercise enhances work capacity [ 4546 ], carbohydrate ingestion before resistance exercise has not been studied to the same extent. The importance of carbohydrates for the resistance exercise-type athlete can be substantiated by the idea that glycogen glyocgen a relatively important role in energy metabolism during resistance exercise.
Glydogen example, it has been shown that pre-resistance exercise carbohydrate ingestion increases the amount of total work [ 47 — 49 ]. In contrast, other reports show no benefit of carbohydrate ingestion on total work capacity [ 5051 ]. To precisely determine the role of glycogen availability for the resistance exercise athlete more training studies that feature a defined area of outcome measures specifically for performance and adaptation are needed.
Activity of the exercise-induced peroxisome proliferator-activated γ-receptor co-activator 1α PGC-1α has been proposed to play a key role in the adaptive response with endurance exercise Fig.
Enhanced activity of PGC-1α and increased mitochondrial volume improves oxidative capacity through increased fatty acid β -oxidation and mitigating glycogenolysis [ 52 ].
As a result, muscle glycogen can be spared which might delay the onset of muscle fatigue and enhances oxidative exercise performance. PGC-1α is responsible for the activation of mitochondrial transcription factors e. the nuclear respiratory factors NRF-1 and -2 and the mitochondrial transcription factor A Tfam [ 53 ].
Schematic figure representing the regulation of mitochondrial biogenesis by endurance exercise. In addition exercise reduces skeletal muscle glycogen in the contracting muscles which in turn activates the sensing proteins AMPK and p38 MAPK.
Glycoegn AMPK and p38 MAPK activate and translocate the transcriptional co-activator PGC-1α to the mitochondria and Optimzing.
The kinases AMPK, p38 MAPK and SIRT 1 then might phosphorylate PGC-1 α and reduce the acetylation of PGC-1 α, which increases its activity. Thus, endurance exercise leads to more PGC-1 α which over time results in mitochondrial biogenesis.
Activation of PGC-1α is amongst others regulated by the major up-stream proteins 5' adenosine monophosphate-activated protein kinase AMPK [ 54 ]. Prolonged endurance type exercise requires a large amount of ATP resulting in accumulation of ADP and AMP in the recruited muscle fibers [ 55 ].
: Optimizing glycogen stores| Glycogen Replenishment After Exhaustive Exercise – The Sport Journal | When energy is needed during exercise, muscle and liver glycogen stores are broken down to provide extra fuel. This is particularly true for events that last between 90 minutes to two hours, such as a Half Marathon. We also found that people who had done a lot of endurance training are able to use their liver glycogen more sparingly, delaying the depletion of this important fuel source. Therefore, ingesting carbohydrates during races can help delay fatigue and maintain adequate blood sugar availability for the muscle to use as a fuel. Practical food sources rich in carbohydrates that can help boost glycogen levels during a race include bananas and raisins, as well as sports drinks or energy gels. Leading up to the event, the day before, the researchers suggest loading up on potatoes, rice, pasta and fruit. The latest study builds on previous work the team have been involved in, comparing the impact of consuming glucose and sucrose on liver glycogen levels for endurance athletes. Courses Research Enterprise Sport Departments About. Then, you can focus on your daily carbohydrate totals i. The reasoning for being strategic with your carb intake straight after exercise is because the body is primed to take up glucose in this timeframe. Absorption is faster at first and then slows down as more time passes. During those first four hours, a standard rule of thumb to follow would be a ratio of carbs to protein. Quick turnaround times within the next 12 hours between training sessions and races necessitates fine-tuned strategies. If the timeline between sessions is four hours or less , you will need rapid restoration through carbohydrate because it takes ~4 hours to fully digest and assimilate into glycogen. weight lifting because this can deplete intramuscular stores and affect performance. Needless to say, if your situation ticks off a few of those boxes, find the nearest carb and chow down. For those stricter scenarios, our carbohydrate consumption goals become tasks. So yes, that third bowl of cereal is not a want but a need. Image Credit: Finlay Woods ©. Combining glucose and fructose can be beneficial, as their absorption pathways are different. Combining the two can increase the total amount you can absorb per hour. A general guideline for the ratio is , as long as your digestive system is tolerating it well. The joint effect may help promote a greater rate of carbohydrate oxidation during exercise, too. Glucose and sucrose or maltodextrin and fructose would be winning duos. And by more I mean more carbs to absorb. Insulin is responsible for telling your body to take the glucose in your blood and put it away for storage as glycogen. Speaking of insulin, protein can also spike insulin , meaning this macronutrient especially whey protein can be a helpful coingestion with carbohydrates. Use the ratio mentioned earlier e. Improving your physical fitness overall can help too, as this is a stimulus for enhancing muscle glycogen stores. |
| Replenishing muscle glycogen for maximal, faster recovery – First Endurance | This study revealed that the subjects who received the high-protein, high-fat, low-carbohydrate diet first followed by the high-carbohydrate diet had higher rates of muscle glycogen resynthesis. The authors therefore concluded that a period of carbohydrate deprivation further stimulated glycogen resynthesis when carbohydrates were given after exercise. The regimen that was proposed is generally referred to as the classical supercompensation protocol see figure 6. Several top athletes have used it successfully, including the legendary British runner Ron Hill. In fact, nowadays many marathon runners use this method to optimize their performance. Although the supercompensation protocol has been effective in increasing muscle glycogen to very high concentrations, it also has several important potential disadvantages of which athletes should be aware:. The main problem may be the incidence of gastrointestinal problems when using this regimen. Diarrhea has often been reported on the days when the high-protein, high-fat diet is consumed. During the first 3 days, athletes may also experience hypoglycemia, and they may not recover well from the exhausting exercise bout when no carbohydrate is ingested. Also, the fact that athletes cannot train in the week before an event is not ideal, because the worst punishment for most athletes seems to be asking them to avoid training. These factors may also have an effect on mental preparation for an event. Because of the numerous disadvantages of the classical supercompensation protocol, studies have focused on a more moderate supercompensation protocol that would achieve similar results. Sherman et al. O2max to complete rest on the last day. During each taper, they ingested one of the following three diets:. Therefore, a normal training taper in conjunction with a moderate-carbohydrate to high-carbohydrate diet proved just as effective as the classical supercompensation protocol. A slightly modified and commonly applied strategy of the moderate supercompensation protocol is depicted in figure 6. Because it does not have the disadvantages of the classical protocol, the moderate supercompensation protocol is the preferred regimen. More recently, various glycogen-loading protocols have been used successfully. O2max followed by 30 s of all-out cycling and then consumed a very high-carbohydrate diet Fairchild et al. Clearly, an exhausting bout of exercise is not necessary to achieve very high supercompensated glycogen stores Bussau et al. Finally, note that after glycogen stores are high they will stay high for several days if limited exercise is performed. Early reports suggested that women have reduced ability to synthesize glycogen Tarnopolsky et al. When men and women consume a comparable amount of carbohydrate expressed in grams per kilogram of fat-free mass, FFM , no differences in glycogen loading are observed McLay et al. In addition, it has been suggested that glycogen loading might be affected by menstrual cycle phase, but a study found no differences in the ability to synthesize glycogen in different phases of the menstrual cycle McLay et al. But the available studies seem to suggest that the duration of exercise has to be at least 90 minutes before performance benefits occur. This finding is expected, because at these high intensities glycogen depletion is probably not the performance-limiting factor. O2max Maughan et al. Carbohydrate loading has also been reported to improve performance in team sports involving high-intensity intermittent exercise and skills, such as soccer and hockey Balsom et al. A study was performed in elite Swedish soccer players who played two matches separated by 3 days Saltin One group consumed a high-carbohydrate diet, and the other group consumed a normal diet between the matches. At halftime after 45 minutes , muscle glycogen was virtually depleted in this group, whereas the high-carbohydrate group still had some glycogen left see table 6. Image Credit: Finlay Woods ©. Combining glucose and fructose can be beneficial, as their absorption pathways are different. Combining the two can increase the total amount you can absorb per hour. A general guideline for the ratio is , as long as your digestive system is tolerating it well. The joint effect may help promote a greater rate of carbohydrate oxidation during exercise, too. Glucose and sucrose or maltodextrin and fructose would be winning duos. And by more I mean more carbs to absorb. Insulin is responsible for telling your body to take the glucose in your blood and put it away for storage as glycogen. Speaking of insulin, protein can also spike insulin , meaning this macronutrient especially whey protein can be a helpful coingestion with carbohydrates. Use the ratio mentioned earlier e. Improving your physical fitness overall can help too, as this is a stimulus for enhancing muscle glycogen stores. For a 65kg athlete, this comes out to g of carbohydrate per day. Other factors to consider that could further fine tune these numbers and food sources are dieting history, weight goals, gut tolerance, food preference, allergies, health conditions, specific sport, training level, schedule, budget. The guidelines we've talked about might seem like a lot of food and one of the key steps is mastering the art of 'food volume'. For instance, breakfast cereals are an energy dense food, meaning that there's a lot of grams of carb packed in per gram of cereal. For instance, pineapple and mango are more dense than blueberries and strawberries. Food volume is a great tool for eating more without feeling bloated. If you need a lot of carbs, seek out high energy dense foods instead of high volume foods. Pasta and cereal are two great sources for this tactic. Subscribe Get performance advice emails. Get advice. |
| Glycogen metabolism and optimising glycogen resynthesis with Bob Murray, PhD | EP# | We recommend that future research in this field should focus on the following questions:. What is the impact of performing one of the exercise bouts endurance or resistance with low glycogen availability on response of markers of mitochondrial biogenesis of the subsequent endurance or resistance exercise bout? Does the resistance exercise bout need to be conducted with replenished glycogen stores in order to optimize the adaptive response when performed after a bout of endurance exercise? Is nutritional timing within a concurrent exercise model crucial to maximize skeletal muscle adaptations following prolonged concurrent training? To conclude, depletion of muscle glycogen is strongly associated with the degree of fatigue development during endurance exercise. This is mainly caused by reduced glycogen availability which is essential for ATP resynthesis during high-intensity endurance exercise. Furthermore, it is hypothesized that other physiological mechanisms involved in excitation-contraction coupling of skeletal muscle may play a role herein. On the other hand, the low glycogen approach seems promising with regard to the adaptive response following exercise. Therefore, low glycogen training may be useful as part of a well-thought out periodization program. However, further research is needed to further scrutinize the role of low glycogen training in different groups e. highly trained subjects combined with different exercise protocols e. concurrent modalities , to develop a nutritional strategy that has the potential to improve skeletal muscle adaptations and performance with concurrent training. Gibala MJ, Little JP, Macdonald MJ, Hawley JA. Physiological adaptations to low-volume, high-intensity interval training in health and disease. J Physiol. Article CAS Google Scholar. Bebout DE, Hogan MC, Hempleman SC, Wagner PD. 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Eur J Appl Physiol. Cermak NM, van Loon LJ. The use of carbohydrates during exercise as an ergogenic aid. Hawley JA, Burke LM. Carbohydrate availability and training adaptation: effects on cell metabolism. Exerc Sport Sci Rev. Bartlett JD, Hawley JA, Morton JP. Carbohydrate availability and exercise training adaptation: Too much of a good thing? Eur J Sport Sci. Cox GR, Clark SA, Cox AJ, Halson SL, Hargreaves M, Hawley JA, et al. Daily training with high carbohydrate availability increases exogenous carbohydrate oxidation during endurance cycling. Hulston CJ, Venables MC, Mann CH, Martin C, Philp A, Baar K, et al. Training with low muscle glycogen enhances fat metabolism in well-trained cyclists. Med Sci Sports Exerc. Morton JP, Croft L, Bartlett JD, Maclaren DP, Reilly T, Evans L, et al. Reduced carbohydrate availability does not modulate training-induced heat shock protein adaptations but does upregulate oxidative enzyme activity in human skeletal muscle. 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Aerobic fitness affects the exercise performance responses to nitrate supplementation. Med Sci Sports Exerc ;47 8 — Stellingwerff T, Boit MK, Res PT, International Association of Athletics F. Nutritional strategies to optimize training and racing in middle-distance athletes. J Sports Sci. Hawley JA. Adaptations of skeletal muscle to prolonged, intense endurance training. Clin Exp Pharmacol Physiol. Petibois C, Cazorla G, Poortmans JR, Deleris G. Biochemical aspects of overtraining in endurance sports : the metabolism alteration process syndrome. Achten J, Halson SL, Moseley L, Rayson MP, Casey A, Jeukendrup AE. Higher dietary carbohydrate content during intensified running training results in better maintenance of performance and mood state. MacDougall JD, Ray S, Sale DG, McCartney N, Lee P, Garner S. Muscle substrate utilization and lactate production. Can J Appl Physiol. Katz A, Broberg S, Sahlin K, Wahren J. Leg glucose uptake during maximal dynamic exercise in humans. 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Lambert CP, Flynn MG, Boone Jr JB, Michaud TJ, Rodriguez-Zayas J. Effects of carbohydrate feeding on multiple-bout resistance exercise. Haff G, Schroeder C, Koch A, Kuphal K, Comeau M, Potteiger J. The effects of supplemental carbohydrate ingestion on intermittent isokinetic leg exercise. J Sports Med Phys Fitness. Haff GG, Stone MH, Warren BJ, Keith R, Johnson RL, Nieman DC, et al. The effect of carbohydrate supplementation on multiple sessions and bouts of resistance exercise. Kulik JR, Touchberry CD, Kawamori N, Blumert PA, Crum AJ, Haff GG. Supplemental carbohydrate ingestion does not improve performance of high-intensity resistance exercise. Haff GG, Koch AJ, Potteiger JA, Kuphal KE, Magee LM, Green SB, et al. Carbohydrate supplementation attenuates muscle glycogen loss during acute bouts of resistance exercise. Margolis LM, Pasiakos SM. Optimizing intramuscular adaptations to aerobic exercise: effects of carbohydrate restriction and protein supplementation on mitochondrial biogenesis. Adv Nutr. Jager S, Handschin C, St-Pierre J, Spiegelman BM. AMP-activated protein kinase AMPK action in skeletal muscle via direct phosphorylation of PGC-1alpha. Proc Natl Acad Sci U S A. Psilander N, Frank P, Flockhart M, Sahlin K. Exercise with low glycogen increases PGC-1alpha gene expression in human skeletal muscle. Drake JC, Wilson RJ, Yan Z. Molecular mechanisms for mitochondrial adaptation to exercise training in skeletal muscle. Faseb J. Mounier R, Theret M, Lantier L, Foretz M, Viollet B. Expanding roles for AMPK in skeletal muscle plasticity. Trends Endocrinol Metab. Canto C, Gerhart-Hines Z, Feige JN, Lagouge M, Noriega L, Milne JC, et al. Wackerhage H. Molecular Exercise Physiology: An Introduction. Xiao B, Sanders MJ, Underwood E, Heath R, Mayer FV, Carmena D, et al. Structure of mammalian AMPK and its regulation by ADP. Carling D, Thornton C, Woods A, Sanders MJ. AMP-activated protein kinase: new regulation, new roles? Biochem J. Chan MH, McGee SL, Watt MJ, Hargreaves M, Febbraio MA. Altering dietary nutrient intake that reduces glycogen content leads to phosphorylation of nuclear p38 MAP kinase in human skeletal muscle: association with IL-6 gene transcription during contraction. FASEB J. Knutti D, Kressler D, Kralli A. Regulation of the transcriptional coactivator PGC-1 via MAPK-sensitive interaction with a repressor. Cochran AJ, Little JP, Tarnopolsky MA, Gibala MJ. Carbohydrate feeding during recovery alters the skeletal muscle metabolic response to repeated sessions of high-intensity interval exercise in humans. Mathai AS, Bonen A, Benton CR, Robinson DL, Graham TE. Rapid exercise-induced changes in PGC-1alpha mRNA and protein in human skeletal muscle. Saleem A, Carter HN, Iqbal S, Hood DA. Role of p53 within the regulatory network controlling muscle mitochondrial biogenesis. Donahue RJ, Razmara M, Hoek JB, Knudsen TB. Direct influence of the p53 tumor suppressor on mitochondrial biogenesis and function. Saleem A, Adhihetty PJ, Hood DA. Role of p53 in mitochondrial biogenesis and apoptosis in skeletal muscle. Physiol Genomics. Bartlett JD, Louhelainen J, Iqbal Z, Cochran AJ, Gibala MJ, Gregson W, et al. Reduced carbohydrate availability enhances exercise-induced p53 signaling in human skeletal muscle: implications for mitochondrial biogenesis. MacDougall JD, Sale DG, Moroz JR, Elder GC, Sutton JR, Howald H. Mitochondrial volume density in human skeletal muscle following heavy resistance training. Med Sci Sports. Chilibeck PD, Syrotuik DG, Bell GJ. The effect of strength training on estimates of mitochondrial density and distribution throughout muscle fibres. Tang JE, Hartman JW, Phillips SM. Increased muscle oxidative potential following resistance training induced fibre hypertrophy in young men. Appl Physiol Nutr Metab. Pesta D, Hoppel F, Macek C, Messner H, Faulhaber M, Kobel C, et al. Similar qualitative and quantitative changes of mitochondrial respiration following strength and endurance training in normoxia and hypoxia in sedentary humans. Jubrias SA, Esselman PC, Price LB, Cress ME, Conley KE. Large energetic adaptations of elderly muscle to resistance and endurance training. Porter C, Reidy PT, Bhattarai N, Sidossis LS, Rasmussen BB. Resistance exercise training alters mitochondrial function in human skeletal muscle. Irving BA, Lanza IR, Henderson GC, Rao RR, Spiegelman BM, Nair KS. Combined training enhances skeletal muscle mitochondrial oxidative capacity independent of age. J Clin Endocrinol Metab. Coffey VG, Zhong Z, Shield A, Canny BJ, Chibalin AV, Zierath JR, et al. Early signaling responses to divergent exercise stimuli in skeletal muscle from well-trained humans. Gordon PM, Liu D, Sartor MA, IglayReger HB, Pistilli EE, Gutmann L, et al. Resistance exercise training influences skeletal muscle immune activation: a microarray analysis. Burd NA, Tang JE, Moore DR, Phillips SM. Exercise training and protein metabolism: influences of contraction, protein intake, and sex-based differences. Rennie MJ, Wackerhage H, Spangenburg EE, Booth FW. Control of the size of the human muscle mass. Annu Rev Physiol. Lemon PW, Mullin JP. Effect of initial muscle glycogen levels on protein catabolism during exercise. J Appl Physiol Respir Environ Exerc Physiol. As a result, fatigue will develop quickly. This blog covers all you need to know about glycogen, so you can leverage this knowledge — as provided by INSCYD — to your advantage. No time to read now? In short, glycogen is the storage form of carbohydrates in humans. When you eat carbohydrates, they eventually enter the blood as glucose. Blood glucose can be used as an acute energy source — for instance for the working muscle — or it can be stored in the body for later use. Glycogen is stored in the muscle and in the liver. Although some settle for rough estimates e. INSCYD offers the first and only tool that can calculate individual glycogen stores. Glycogen is a relatively big molecule. Because of its size it cannot pass cell membranes. Easier said: glycogen cannot go from one muscle to another. This might sound very scientific and theoretical to you, but it is of utmost importance in sports performance. Because glycogen cannot pass cells, what matters to you is the glycogen content in the muscles which are active during your exercise — not the total glycogen stored in other muscles or organs. Muscle glycogen content in your triceps might be interesting when doing push-ups, but not when running. Hopefully you understand the importance of looking at the glycogen content in the muscles that are active rather than looking at the total glycogen content. But how do you know how much glycogen is stored in the active muscle? To better understand this question, we did a meta-analysis that combines the results of multiple peer reviewed scientific studies. What we found is that the amount of glycogen content in the active muscle depends on:. To calculate the exact amount of glycogen in the active muscle, INSCYD users can utilize our new feature: an algorithm that calculates the glycogen content in your athlete based on:. You can find this new feature in the advanced body composition section when you create a test. You may leave the setting to automatic or manually enter a glycogen content that you want to use per kg muscle mass. Unlock the full potential of your athletes! Book a FREE consultation in your own language with our INSCYD team to optimize your sports coaching or lab practices. Our team can help you with strategies and tips. Book your free consultation now! Both glycogen and glucose need to be broken down before they can deliver energy to the muscle. The breakdown of glycogen is easy. That is because glycogen is a chain of glucose molecules, that has multiple places to start the breakdown. Also, glycogen is already located in the muscle. The breakdown of glucose however, costs a little bit of energy. It needs to be transported from the blood into the muscle. Contrary to fat combustion, carbohydrate combustion increases exponentially with intensity. The faster you swim, run, ski, bike, … the more carbohydrates you burn. The exact amount of carbohydrates that an athlete burns at a certain intensity, depends among others on the individual metabolic profile. INSCYD does not only accurately provide you those metabolic parameters, it also shows you exactly how much fat and carbohydrates you burn at any intensity e. Learn more about carbohydrate utilization via this blog. The carbohydrates that will be combusted come from two sources: carbohydrate stored in the muscle glycogen and carbohydrates located in the blood, as a result of carbohydrate food intake blood glucose. In conclusion: the higher the intensity the more glycogen is needed. By consuming additional carbohydrates during exercise, you can decrease the amount of glycogen needed. Efficient glycogen resynthesis is essential for rapid recovery and sustained athletic prowess. After an intense workout, your body enters a state where it becomes highly receptive to replenishing glycogen stores. This phenomenon, known as the "glycogen window," lasts for about 30 minutes to two hours post-exercise. During this time, your muscles are like sponges, eagerly absorbing carbohydrates to restore glycogen levels. To make the most of the glycogen window, consume a high-carbohydrate meal or beverage within the first 30 minutes after exercise. This quick replenishment kickstarts the recovery process. The ideal post-workout snack should contain both carbohydrates and protein. The carbohydrates provide the necessary fuel, while protein aids in muscle repair and growth. A or carbohydrate-to-protein ratio is effective for glycogen resynthesis. Selecting complex carbohydrates, such as whole grains, fruits, and vegetables, is crucial. These foods release glucose into the bloodstream gradually, providing sustained energy and promoting glycogen restoration. |
| Optimizing Recovery: Fueling Your Body for Glycogen Resynthesis | Physiological and pathophysiological responses to ultramarathon running in on-elite runners. Front Physiol. Howatson G, van Someren KA. The prevention and treatment of exercise-induced muscle damage. Sports Med. Ivy JL, Kuo CH. Regulation of GLUT4 protein and glycogen synthase during muscle glycogen synthesis after exercise. Acta Physiol Scand. Ivy J, Portman R. The right macronutrients, Ch 10 in Nutrient Timing. The Future of Sports Nutrition , Basic Health Publications, Inc. Jentjens R, Jeukendrup A. Determinants of post-exercise glycogen synthesis during short-term recovery. Kerksick CM, Arent S, Schoenfeld BJ, Stout JR, Campbell B, Wilborn CD, Taylor L, Kalman D, Smith-Ryan AE, Kreider RB, Willoughby D, Arciero PJ, VanDusseldorp TA, Ormsbee MJ, Wildman R, Greenwood M, Ziegenfuss TN, Aragon AA, Antonio J. International Society of Sports Nutrition position stand: nutrient timing. J Intl Soc Sports Nutr. Kerksick CM, Harvey T, Stout JR, Campbell B, Wilborn CD, Kreider RB, Kalman D, Ziegenfuss TN, Lopez H, Landis J, Ivy JL, Antonio J. Millard-Stafford M, Childers WL, Conger SA, Kampfer AJ, Rahnert JA. Recovery nutrition: timing and composition after endurance exercise. Curr Sports Med Rep. Nieman DC, Mitmesser SH. Potential impact of nutrition on immune system recovery from heavy exertion: a metabolomics perspective. Orru S, Imperlini E, Nigro E, Alfieri A, Cevenini A, Polito R, Daniele A, Buono P, Mancini A. Role of functional beverages in sports performance and recovery. Passaglia DG, Emed LGM, Barberato SH, Guerios ST, Moser AI, Silva MMF, Ishie E, Guarita-Souza LC, Costantini CRF, Faria-Neto JR. Acute effects of prolonged physical exercise: evaluation after a twenty-four-hour ultramarathon. Arq Bras Cardiol. Peters EM. Nutritional aspects in ultra-endurance exercise. Curr Opin Clin Nutr Metab Care. Rodriguez NR, Di Marco NM, Langley S. American College of Sports Medicine position stand. Nutrition and athletic performance. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. J Am Diet Assoc. ten Haaf DSM, Flipsen MA, Horstman AMH, Timmerman H, Steegers MAH, de Groot LCPGM, Eijsvogels TMH, Hopman MTE. The effect of protein supplementation versus carbohydrate supplementation on muscle damage markers and soreness following a km road race: a double-blind randomized controlled trial. International Society of sports Nutrition Position Stand: nutritional considerations for single-stage ultra-marathon training and racing. J Int Soc Sports Nutr. Vilella RC, Vilella CC. What is effective, may be effective, and is not effective for improvement of biochemical markers on muscle damage and inflammation, and muscle recovery? Open J Pharmacol Pharmacother. Warhol MJ, Siegel AJ, Evans WJ, Silverman LM. Skeletal muscle injury and repair in marathon runners after competition. Am J Pathol. Wilkinson JG, Liebman M. Carbohydrate metabolism in sport and exercise, Ch 3 in Nutrition in Exercise and Sport , 3 rd Ed. iii Repair-post-exercise ingestion of high-quality protein and creatine monohydrate benefit the tissue growth and repair; and iv Rest-pre-sleep nutrition has a restorative effect that facilitates the recovery of the musculoskeletal, endocrine, immune, and nervous systems. Recommended carbohydrate intake. Intake of Carbohydrate ingestion attenuates the inflammatory response to acute exercise through reduced levels of IL-6, total anti-inflammatory IL-1RA, and cortisol. kg-1 BM each 2 hours , particularly of high glycemic index carbohydrate foods, leading to a total intake over 24 hours of g. kg-1 BM. early intake of carbohydrate after strenuous exercise is valuable because it provides an immediate source of substrate to the muscle cell to start effective recovery, as well as taking advantage of a period of moderately enhanced glycogen synthesis. Therefore, strategies that promote carbohydrate availability, such as ingesting carbohydrate before, during and after exercise, are critical for the performance of many sports and a key component of current sports nutrition guidelines. Providing these carbohydrates in the form of glucose—fructose sucrose mixtures does not further enhance muscle glycogen repletion rates over glucose polymer ingestion alone. After exercise, the body is primed for muscle glycogen resynthesis and the repair of muscle damage. Millard-Stafford , p. Carbohydrate supplementation has the strongest scientific support, and reduces post-exercise stress hormone levels, inflammation, fatty acid mobilization and oxidation. However, on the other hand, a sufficient amount of glycogen is essential in order to meet the energetic demands of both endurance and resistance exercise. Most existing information on nutrition and concurrent training adaptation is derived from studies where subjects performed exercise in the fasted state [ — ]. Coffey and colleagues investigated the effects of successive bouts of resistance and endurance exercise performed in different order in close proximity on the early skeletal muscle molecular response [ 76 ]. Although the second exercise bout was performed with different levels of skeletal muscle glycogen content, the subsequent effects on Akt, mTOR and p70 signaling following the second exercise bout remained the same. Prospective long-term concurrent training studies may help to understand the complexity of the impaired adaptation with concurrent training and further determine to what extend the acute signaling antagonism contributes to this. Moreover, the role of nutritional factors in counteracting the interference effect remains to be further elucidated. In this review we summarized the role of glycogen availability with regard to performance and skeletal muscle adaptations for both endurance and resistance exercise. Most of the studies with low-glycogen availability focused on endurance type training. The results of these studies are promising if the acute molecular response truly indicates skeletal muscle adaptations over a prolonged period of time. Unfortunately, these results on low-glycogen availability may be biased because many other variables including training parameters time, intensity, frequency, type, rest between bouts and nutritional factors type, amount, timing, isocaloric versus non-isocaloric placebo varied considerably between the studies and it is therefore difficult to make valid inferences. Furthermore, the majority of the studies with low glycogen availability were of short duration [ 18 ] and showed no changes [ 11 — 17 ], or showed, in some cases decreases in performance [ ]. Nevertheless, reductions in glycogen stores by manipulation of carbohydrate ingestion have shown to enhance the formation of training-induced specific proteins and mitochondrial biogenesis following endurance exercise to a greater extent than in the glycogen replenished state [ 11 — 16 , 18 , 68 ]. For resistance exercise, glycogen availability seemed to have no significant influence on the anabolic effects induced by resistance exercise when MPS was measured with the stable isotope methodology. However, the exercise protocols used in most studies do not resemble a training volume that is typical for resistance-type athletes. Future long-term training studies ~12 weeks are needed to investigate whether performing resistance exercise with low glycogen availability leads to divergent skeletal muscle adaptations compared to performing the exercise bouts with replenished glycogen levels. The role of glycogen availability on skeletal muscle adaptations and performance needs to be further investigated. In particular researchers need to examine glycogen availability when endurance and resistance exercise are conducted concurrently, for example, on the same day or on alternating days during the week. To date, only a few studies have investigated the interactions between nutrient intake and acute response following a concurrent exercise model. We recommend that future research in this field should focus on the following questions:. What is the impact of performing one of the exercise bouts endurance or resistance with low glycogen availability on response of markers of mitochondrial biogenesis of the subsequent endurance or resistance exercise bout? Does the resistance exercise bout need to be conducted with replenished glycogen stores in order to optimize the adaptive response when performed after a bout of endurance exercise? Is nutritional timing within a concurrent exercise model crucial to maximize skeletal muscle adaptations following prolonged concurrent training? To conclude, depletion of muscle glycogen is strongly associated with the degree of fatigue development during endurance exercise. This is mainly caused by reduced glycogen availability which is essential for ATP resynthesis during high-intensity endurance exercise. Furthermore, it is hypothesized that other physiological mechanisms involved in excitation-contraction coupling of skeletal muscle may play a role herein. On the other hand, the low glycogen approach seems promising with regard to the adaptive response following exercise. Therefore, low glycogen training may be useful as part of a well-thought out periodization program. However, further research is needed to further scrutinize the role of low glycogen training in different groups e. highly trained subjects combined with different exercise protocols e. concurrent modalities , to develop a nutritional strategy that has the potential to improve skeletal muscle adaptations and performance with concurrent training. Gibala MJ, Little JP, Macdonald MJ, Hawley JA. Physiological adaptations to low-volume, high-intensity interval training in health and disease. J Physiol. Article CAS Google Scholar. Bebout DE, Hogan MC, Hempleman SC, Wagner PD. Effects of training and immobilization on VO2 and DO2 in dog gastrocnemius muscle in situ. J Appl Physiol CAS Google Scholar. Burelle Y, Hochachka PW. Endurance training induces muscle-specific changes in mitochondrial function in skinned muscle fibers. Article Google Scholar. Charifi N, Kadi F, Feasson L, Costes F, Geyssant A, Denis C. Enhancement of microvessel tortuosity in the vastus lateralis muscle of old men in response to endurance training. Folland JP, Williams AG. The adaptations to strength training: morphological and neurological contributions to increased strength. Sports Med. Cermak NM, Res PT, de Groot LC, Saris WH, van Loon LJ. Protein supplementation augments the adaptive response of skeletal muscle to resistance-type exercise training: a meta-analysis. Am J Clin Nutr. Coffey VG, Moore DR, Burd NA, Rerecich T, Stellingwerff T, Garnham AP, et al. Nutrient provision increases signalling and protein synthesis in human skeletal muscle after repeated sprints. Eur J Appl Physiol. Cermak NM, van Loon LJ. The use of carbohydrates during exercise as an ergogenic aid. Hawley JA, Burke LM. Carbohydrate availability and training adaptation: effects on cell metabolism. Exerc Sport Sci Rev. Bartlett JD, Hawley JA, Morton JP. Carbohydrate availability and exercise training adaptation: Too much of a good thing? Eur J Sport Sci. Cox GR, Clark SA, Cox AJ, Halson SL, Hargreaves M, Hawley JA, et al. Daily training with high carbohydrate availability increases exogenous carbohydrate oxidation during endurance cycling. Hulston CJ, Venables MC, Mann CH, Martin C, Philp A, Baar K, et al. Training with low muscle glycogen enhances fat metabolism in well-trained cyclists. Med Sci Sports Exerc. Morton JP, Croft L, Bartlett JD, Maclaren DP, Reilly T, Evans L, et al. Reduced carbohydrate availability does not modulate training-induced heat shock protein adaptations but does upregulate oxidative enzyme activity in human skeletal muscle. Van Proeyen K, Szlufcik K, Nielens H, Ramaekers M, Hespel P. Beneficial metabolic adaptations due to endurance exercise training in the fasted state. Yeo WK, McGee SL, Carey AL, Paton CD, Garnham AP, Hargreaves M, et al. Acute signalling responses to intense endurance training commenced with low or normal muscle glycogen. Exp Physiol. Yeo WK, Paton CD, Garnham AP, Burke LM, Carey AL, Hawley JA. Skeletal muscle adaptation and performance responses to once a day versus twice every second day endurance training regimens. Hansen AK, Fischer CP, Plomgaard P, Andersen JL, Saltin B, Pedersen BK. Skeletal muscle adaptation: training twice every second day vs. training once daily. Cochran AJ, Myslik F, MacInnis MJ, Percival ME, Bishop D, Tarnopolsky MA, et al. Manipulating carbohydrate availability between twice-daily sessions of high-intensity interval training over two weeks improves time-trial performance. Int J Sport Nutr Exerc Metab. Camera DM, Hawley JA, Coffey VG. Resistance exercise with low glycogen increases p53 phosphorylation and PGC-1alpha mRNA in skeletal muscle. Camera DM, West DW, Burd NA, Phillips SM, Garnham AP, Hawley JA, et al. Low muscle glycogen concentration does not suppress the anabolic response to resistance exercise. Ortenblad N, Nielsen J, Saltin B, Holmberg HC. Ortenblad N, Westerblad H, Nielsen J. Muscle glycogen stores and fatigue. Nielsen J, Holmberg HC, Schroder HD, Saltin B, Ortenblad N. Human skeletal muscle glycogen utilization in exhaustive exercise: role of subcellular localization and fibre type. Nielsen J, Suetta C, Hvid LG, Schroder HD, Aagaard P, Ortenblad N. Subcellular localization-dependent decrements in skeletal muscle glycogen and mitochondria content following short-term disuse in young and old men. Am J Physiol Endocrinol Metab. Duhamel TA, Perco JG, Green HJ. Manipulation of dietary carbohydrates after prolonged effort modifies muscle sarcoplasmic reticulum responses in exercising males. Am J Physiol Regul Integr Comp Physiol. van Loon LJ, Greenhaff PL, Constantin-Teodosiu D, Saris WH, Wagenmakers AJ. The effects of increasing exercise intensity on muscle fuel utilisation in humans. Tsintzas K, Williams C. Human muscle glycogen metabolism during exercise. Effect of carbohydrate supplementation. Bergstrom J, Hultman E. A study of the glycogen metabolism during exercise in man. Scand J Clin Lab Invest. Jacobs I, Kaiser P, Tesch P. Muscle strength and fatigue after selective glycogen depletion in human skeletal muscle fibers. Eur J Appl Physiol Occup Physiol. Blomstrand E, Saltin B. Effect of muscle glycogen on glucose, lactate and amino acid metabolism during exercise and recovery in human subjects. Weltan SM, Bosch AN, Dennis SC, Noakes TD. Preexercise muscle glycogen content affects metabolism during exercise despite maintenance of hyperglycemia. Am J Physiol. Porcelli S, Ramaglia M, Bellistri G, Pavei G, Pugliese L, Montorsi M, et al. Aerobic fitness affects the exercise performance responses to nitrate supplementation. Med Sci Sports Exerc ;47 8 — Stellingwerff T, Boit MK, Res PT, International Association of Athletics F. Nutritional strategies to optimize training and racing in middle-distance athletes. J Sports Sci. Hawley JA. Adaptations of skeletal muscle to prolonged, intense endurance training. Clin Exp Pharmacol Physiol. Petibois C, Cazorla G, Poortmans JR, Deleris G. Biochemical aspects of overtraining in endurance sports : the metabolism alteration process syndrome. Achten J, Halson SL, Moseley L, Rayson MP, Casey A, Jeukendrup AE. Higher dietary carbohydrate content during intensified running training results in better maintenance of performance and mood state. MacDougall JD, Ray S, Sale DG, McCartney N, Lee P, Garner S. Muscle substrate utilization and lactate production. Can J Appl Physiol. Katz A, Broberg S, Sahlin K, Wahren J. Leg glucose uptake during maximal dynamic exercise in humans. Koopman R, Manders RJ, Jonkers RA, Hul GB, Kuipers H, van Loon LJ. Intramyocellular lipid and glycogen content are reduced following resistance exercise in untrained healthy males. Pascoe DD, Costill DL, Fink WJ, Robergs RA, Zachwieja JJ. Glycogen resynthesis in skeletal muscle following resistive exercise. Tesch PA, Colliander EB, Kaiser P. Muscle metabolism during intense, heavy-resistance exercise. Leveritt M, Abernethy PJ. Effects of carbohydrate restriction on strength performance. J Strength Cond Res. Google Scholar. Mitchell JB, DiLauro PC, Pizza FX, Cavender DL. The effect of preexercise carbohydrate status on resistance exercise performance. Int J Sport Nutr. Slater G, Phillips SM. Nutrition guidelines for strength sports: sprinting, weightlifting, throwing events, and bodybuilding. Burke LM, Hawley JA, Wong SH, Jeukendrup AE. Carbohydrates for training and competition. Jeukendrup A. A step towards personalized sports nutrition: carbohydrate intake during exercise. Lambert CP, Flynn MG, Boone Jr JB, Michaud TJ, Rodriguez-Zayas J. Effects of carbohydrate feeding on multiple-bout resistance exercise. Haff G, Schroeder C, Koch A, Kuphal K, Comeau M, Potteiger J. The effects of supplemental carbohydrate ingestion on intermittent isokinetic leg exercise. J Sports Med Phys Fitness. Haff GG, Stone MH, Warren BJ, Keith R, Johnson RL, Nieman DC, et al. The effect of carbohydrate supplementation on multiple sessions and bouts of resistance exercise. Kulik JR, Touchberry CD, Kawamori N, Blumert PA, Crum AJ, Haff GG. Supplemental carbohydrate ingestion does not improve performance of high-intensity resistance exercise. Haff GG, Koch AJ, Potteiger JA, Kuphal KE, Magee LM, Green SB, et al. Carbohydrate supplementation attenuates muscle glycogen loss during acute bouts of resistance exercise. Margolis LM, Pasiakos SM. Optimizing intramuscular adaptations to aerobic exercise: effects of carbohydrate restriction and protein supplementation on mitochondrial biogenesis. Adv Nutr. Jager S, Handschin C, St-Pierre J, Spiegelman BM. AMP-activated protein kinase AMPK action in skeletal muscle via direct phosphorylation of PGC-1alpha. Proc Natl Acad Sci U S A. Psilander N, Frank P, Flockhart M, Sahlin K. Exercise with low glycogen increases PGC-1alpha gene expression in human skeletal muscle. Drake JC, Wilson RJ, Yan Z. Molecular mechanisms for mitochondrial adaptation to exercise training in skeletal muscle. Faseb J. Mounier R, Theret M, Lantier L, Foretz M, Viollet B. Expanding roles for AMPK in skeletal muscle plasticity. Trends Endocrinol Metab. Canto C, Gerhart-Hines Z, Feige JN, Lagouge M, Noriega L, Milne JC, et al. Wackerhage H. Molecular Exercise Physiology: An Introduction. Xiao B, Sanders MJ, Underwood E, Heath R, Mayer FV, Carmena D, et al. Structure of mammalian AMPK and its regulation by ADP. Carling D, Thornton C, Woods A, Sanders MJ. AMP-activated protein kinase: new regulation, new roles? Biochem J. Chan MH, McGee SL, Watt MJ, Hargreaves M, Febbraio MA. Altering dietary nutrient intake that reduces glycogen content leads to phosphorylation of nuclear p38 MAP kinase in human skeletal muscle: association with IL-6 gene transcription during contraction. FASEB J. Knutti D, Kressler D, Kralli A. Regulation of the transcriptional coactivator PGC-1 via MAPK-sensitive interaction with a repressor. Cochran AJ, Little JP, Tarnopolsky MA, Gibala MJ. Carbohydrate feeding during recovery alters the skeletal muscle metabolic response to repeated sessions of high-intensity interval exercise in humans. Mathai AS, Bonen A, Benton CR, Robinson DL, Graham TE. Rapid exercise-induced changes in PGC-1alpha mRNA and protein in human skeletal muscle. Saleem A, Carter HN, Iqbal S, Hood DA. Role of p53 within the regulatory network controlling muscle mitochondrial biogenesis. Donahue RJ, Razmara M, Hoek JB, Knudsen TB. Direct influence of the p53 tumor suppressor on mitochondrial biogenesis and function. Saleem A, Adhihetty PJ, Hood DA. Role of p53 in mitochondrial biogenesis and apoptosis in skeletal muscle. Physiol Genomics. Bartlett JD, Louhelainen J, Iqbal Z, Cochran AJ, Gibala MJ, Gregson W, et al. Reduced carbohydrate availability enhances exercise-induced p53 signaling in human skeletal muscle: implications for mitochondrial biogenesis. MacDougall JD, Sale DG, Moroz JR, Elder GC, Sutton JR, Howald H. Mitochondrial volume density in human skeletal muscle following heavy resistance training. Med Sci Sports. Chilibeck PD, Syrotuik DG, Bell GJ. The effect of strength training on estimates of mitochondrial density and distribution throughout muscle fibres. Tang JE, Hartman JW, Phillips SM. Increased muscle oxidative potential following resistance training induced fibre hypertrophy in young men. Appl Physiol Nutr Metab. Pesta D, Hoppel F, Macek C, Messner H, Faulhaber M, Kobel C, et al. Similar qualitative and quantitative changes of mitochondrial respiration following strength and endurance training in normoxia and hypoxia in sedentary humans. Jubrias SA, Esselman PC, Price LB, Cress ME, Conley KE. The faster you swim, run, ski, bike, … the more carbohydrates you burn. The exact amount of carbohydrates that an athlete burns at a certain intensity, depends among others on the individual metabolic profile. INSCYD does not only accurately provide you those metabolic parameters, it also shows you exactly how much fat and carbohydrates you burn at any intensity e. Learn more about carbohydrate utilization via this blog. The carbohydrates that will be combusted come from two sources: carbohydrate stored in the muscle glycogen and carbohydrates located in the blood, as a result of carbohydrate food intake blood glucose. In conclusion: the higher the intensity the more glycogen is needed. By consuming additional carbohydrates during exercise, you can decrease the amount of glycogen needed. However, since glycogen is preferred over blood glucose as a fuel, and because the amount of exogenous carbohydrate intake is limited, you can never exercise at a high intensity and not burn any glycogen. Learn more about creating fueling and pacing plans using carbohydrate combustion rates and glycogen stores via this article: How carbohydrate combustion determines pacing and fueling whitepaper included! We know glycogen storage can be depleted rapidly. We also know this will cause fatigue to develop quickly. But how long does it take before glycogen stores are empty? To give you a rule of thumb: after approximately 80 minutes of exercise at a maximum lactate steady state, glycogen stores are depleted. Although this rule of thumb gives you an idea, a ballpark number, it does not help the individual athlete to train and perform better. This is exactly why we built the INSCYD muscle glycogen calculator! It takes into account all the variables that affect glycogen availability and lets you know exactly how much glycogen is stored in your active muscles. Combine this knowledge with the carbohydrate combustion rate we showed in the previous graph, and you know how long glycogen stores will last. Of course you can extent the time glycogen stores last. Read along to learn how to maintain glycogen stores during exercise. Knowing the importance of glycogen, it should come as no surprise that running out of glycogen will seriously hamper exercise performance. As the carbohydrate combustion graph clarifies, it is impossible to exercise at higher intensities when there are no carbohydrates available. Learn how to know whether you have enough glycogen in the muscle to start a new training session. Fill in the form and receive an email with more practical tips using glycogen availability. In short: running out of glycogen is the end of every high performance effort. That is why you want to know exactly how much glycogen is available in an individual athlete, instead of having some rough estimates. INSCYD is the first and only tool that provides you this information. Now you know the disastrous effects of running out of glycogen, you probably wonder how you can maintain glycogen stores during exercise. The most obvious one is to decrease exercise intensity. This will decrease carbohydrate combustion, increase fat combustion, and as a result: maintain glycogen stores for a longer period of time. Examples are energy drinks, bars and gels. Long-term, you can also maintain glycogen stores longer by increasing fitness level. As mentioned, a higher fitness level will increase the maximal amount of glycogen stored per kilo muscle mass. When an increase in fitness level comes from an increase in aerobic power, you will also rely less on carb combustion and more on fat combustion. By playing around with the INSCYD glycogen availability calculator, you can see how changes in fitness level and aerobic power have an effect on how long an individual can maintain glycogen stores during exercise. Experiencing low glycogen stores is of course not a big problem once you crossed the finish line. In fact, in most races or intense training sessions, this is inevitable. You should however make sure you replenish muscle glycogen stores afterwards, to make sure you have enough energy for the next race or training session. Fill in the form to receive an email in which you learn how you can use glycogen depletion and replenishment to create a training camp program. Additionally, you can schedule a free consultation with us in your own language or write to us to discover how we can help you transform your training program with personalized glycogen insights. It goes beyond the scope of this blog to talk about the exact nutritional strategies to replenish glycogen as fast as possible. |
Optimizing glycogen stores -
Each macronutrient has its own specific set of functions. Protein supports growth and repair as well as peptide hormone and enzyme production. Fats help with thermoregulation and steroid hormone production.
That is you absolutely have to have them in your diet for health and performance. Carbohydrates are responsible for regulating blood glucose and providing energy.
Without going into the deep biochemistry of energy biogenesis, glycogen metabolism is used as the primary energy source during moderate to intense exercise. It allows you to produce energy quickly, to keep you going during those intense workouts. The rate of energy you can supply to the cells as adenosine triphosphate or ATP depends on the intensity you can exercise at.
So the faster you can make ATP, the longer and harder you can go in the gym. Fats actually provide more ATP than glycogen can. A lot more. But the rate at which it supplies it is slow. This is where glycogen takes the lead. Fat cannot entirely meet the rate of ATP synthesis, so glycogen breakdown and glucose oxidation increase.
The bottom line here is, having more glycogen available means you can train at a higher intensity for longer. Low glycogen means early fatigue and exhaustion. Higher glycogen levels mean faster and longer ATP synthesis.
The impact of this is you can exercise at a higher intensity for longer periods of time. When it comes to recommendations on carbohydrate intakes, there are a number of considerations to take into account.
These include the sport and its underlying bioenergetics, the rate of glycogen depletion and the overall macro needs of the athlete. However, more active athletes — such as those taking part in two to three hours of intense exercise each day — may need more like g per kilogram of body weight in order to fully maintain liver and muscle glycogen.
And finally, those putting their body through a grueling three to four hours per day, five or six days per week will need an eye-watering g per kilogram of body weight to support glycogen re-synthesis.
Additional recommendations suggest that during competition, athletes may want to shoot for a carb intake of grams per hour. And as much as g per hours for ultra-endurance events lasting four or more hours. Higher muscle glycogen content allows athletes to perform at higher intensities for longer periods without fatigue or exhaustion.
December 11, Please log in again. The login page will open in a new tab. After logging in you can close it and return to this page. Glycogen metabolism and optimising glycogen resynthesis with Bob Murray, PhD EP Share 0. Tweet 0. LISTEN TO THE EPISODE HERE:.
In this Episode you'll learn about: When and how is glycogen the stored form of carbohydrate in the body used at rest and during exercise glycogen metabolism What is the relation between glycogen and performance?
What is the relation between glycogen and training adaptations? How much glycogen do we store, and how quickly do these stores get depleted during training and racing? When and why is fast and complete glycogen resynthesis important for athletes?
How can we influence glycogen resynthesis rates through diet, types and amount of carbohydrate replenishment, protein co-ingestion, nutrient timing etc.? For what level of athletes is fast glycogen resynthesis important? The positive and negative effects and consequences of deliberately or unknowingly delaying glycogen resynthesis.
Quick Navigation In this Episode you'll learn about:. Sponsored by:. I am an exercise physiologist, at first as a University Professor and later I came to join the sports drink manufacturer Gatorade. I worked at Gatorade between as their sports laboratory director, a part of the company that I came to develop from the ground.
During the last 12 years I have been working as an independent consultant for both small and big companies, which I have enjoyed in so many ways. Basics of glycogen metabolism.
The most obvious take away is that the glycogen stores in our muscles and liver is extremely important for our ability to do high intensity work, which is true for both strength training but maybe most so for endurance training or racing. Therefore, to be able to do high intensity work, one must make sure to be well fueled before the high intensity sessions.
For athletes who train plenty of volume, they must be really diligent to make sure that they are getting well fueled at a more or less constant basis. Our muscles and liver are most prone to restore the glycogens lost during hard work immediately after a race or a high intensity workout.
This process takes between h. We can also increase our glycogen stores in our bodies quite significantly by taking in plenty of carbohydrates at the same time as training volume is reduced. Glycogen metabolism. During exercise, several hormones signal that the demand for energy is high, which leads to a consequent release in glycogen in the blood stream available for the muscle cells.
Glycogen is extremely important in order to be able to do high intensity work because it is much faster and requires less oxygen to break down compared to fatty acids. However, one aspect that is important to point out is that as we get aerobically fitter, our ability to break down and utilize fatty acids as a fuel gets better and we become less reliable on glycogen metabolic pathways.
Recent research also suggest that the level of glycogen stores not only is important as a storage for energy but also plays several important roles in signaling the total energy state of the body, which in turn could affect training adaptions. highly trained subjects combined with different exercise protocols e.
concurrent modalities , to develop a nutritional strategy that has the potential to improve skeletal muscle adaptations and performance with concurrent training.
Gibala MJ, Little JP, Macdonald MJ, Hawley JA. Physiological adaptations to low-volume, high-intensity interval training in health and disease. J Physiol. Article CAS Google Scholar. Bebout DE, Hogan MC, Hempleman SC, Wagner PD. Effects of training and immobilization on VO2 and DO2 in dog gastrocnemius muscle in situ.
J Appl Physiol CAS Google Scholar. Burelle Y, Hochachka PW. Endurance training induces muscle-specific changes in mitochondrial function in skinned muscle fibers. Article Google Scholar. Charifi N, Kadi F, Feasson L, Costes F, Geyssant A, Denis C. Enhancement of microvessel tortuosity in the vastus lateralis muscle of old men in response to endurance training.
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Glycofen Womens hormone balance supplements. Glycogen is tlycogen most important energy Optimizing glycogen stores during exercise, stres at higher intensities. Since most races require glycoben high intensities, glycogen is Inflammation and kidney health to every athlete who wants to be strong, fast and become a winner. As a result, fatigue will develop quickly. This blog covers all you need to know about glycogen, so you can leverage this knowledge — as provided by INSCYD — to your advantage. No time to read now? People heading gycogen on long runs should top gljcogen on carbohydrates stoges and during a race to reach the Breakfast skipping and breakfast on-the-go line as Optimizing glycogen stores as stords and not hit the wall. Flycogen recommends fuelling up on carbohydrates both syores and Non-GMO produce OOptimizing in order to Womens hormone balance supplements a decline in liver glycogen and to help maintain blood sugar control and delay fatigue. Carbohydrates are an essential fuel source for high-intensity exercise. When energy is needed during exercise, muscle and liver glycogen stores are broken down to provide extra fuel. This is particularly true for events that last between 90 minutes to two hours, such as a Half Marathon. We also found that people who had done a lot of endurance training are able to use their liver glycogen more sparingly, delaying the depletion of this important fuel source.Optimizing glycogen stores -
We earn a commission for products purchased through some links in this article. Why Trust Us? When it comes to glycogen, the form in which carbohydrate is stored in your muscles, the basics are so familiar that we rarely think about them. These remain, for the most part, good pieces of advice.
But more recent research has added some subtleties that are worth considering. Here are some of the highlights.
First, some background. So the first important question is: How do you refill those stores as quickly and fully as possible? If you need to be as recovered as possible within eight hours, then starting the refueling process immediately after the first workout is important.
For that purpose, foods with medium and high glycemic index may have an advantage. Adding some protein 0. Whether the glycogen boost from protein is really significant is debatable, but protein is a good idea anyway to help stimulate muscle repair.
The typical advice is to aim for about 50 grams of carbohydrate every two hours post-workout; but doubling that to 50 grams every hour for the first four hours seems to boost glycogen storage rates by 30 to 50 percent.
For reference, a PowerBar energy bar has 43 grams of carbs. The authors have some sage advice about alcohol. You may leave the setting to automatic or manually enter a glycogen content that you want to use per kg muscle mass. Unlock the full potential of your athletes! Book a FREE consultation in your own language with our INSCYD team to optimize your sports coaching or lab practices.
Our team can help you with strategies and tips. Book your free consultation now! Both glycogen and glucose need to be broken down before they can deliver energy to the muscle. The breakdown of glycogen is easy. That is because glycogen is a chain of glucose molecules, that has multiple places to start the breakdown.
Also, glycogen is already located in the muscle. The breakdown of glucose however, costs a little bit of energy. It needs to be transported from the blood into the muscle. Contrary to fat combustion, carbohydrate combustion increases exponentially with intensity.
The faster you swim, run, ski, bike, … the more carbohydrates you burn. The exact amount of carbohydrates that an athlete burns at a certain intensity, depends among others on the individual metabolic profile.
INSCYD does not only accurately provide you those metabolic parameters, it also shows you exactly how much fat and carbohydrates you burn at any intensity e. Learn more about carbohydrate utilization via this blog.
The carbohydrates that will be combusted come from two sources: carbohydrate stored in the muscle glycogen and carbohydrates located in the blood, as a result of carbohydrate food intake blood glucose. In conclusion: the higher the intensity the more glycogen is needed.
By consuming additional carbohydrates during exercise, you can decrease the amount of glycogen needed. However, since glycogen is preferred over blood glucose as a fuel, and because the amount of exogenous carbohydrate intake is limited, you can never exercise at a high intensity and not burn any glycogen.
Learn more about creating fueling and pacing plans using carbohydrate combustion rates and glycogen stores via this article: How carbohydrate combustion determines pacing and fueling whitepaper included! We know glycogen storage can be depleted rapidly.
We also know this will cause fatigue to develop quickly. But how long does it take before glycogen stores are empty? To give you a rule of thumb: after approximately 80 minutes of exercise at a maximum lactate steady state, glycogen stores are depleted.
Although this rule of thumb gives you an idea, a ballpark number, it does not help the individual athlete to train and perform better. This is exactly why we built the INSCYD muscle glycogen calculator! It takes into account all the variables that affect glycogen availability and lets you know exactly how much glycogen is stored in your active muscles.
Combine this knowledge with the carbohydrate combustion rate we showed in the previous graph, and you know how long glycogen stores will last. Of course you can extent the time glycogen stores last. Read along to learn how to maintain glycogen stores during exercise. Knowing the importance of glycogen, it should come as no surprise that running out of glycogen will seriously hamper exercise performance.
As the carbohydrate combustion graph clarifies, it is impossible to exercise at higher intensities when there are no carbohydrates available. Learn how to know whether you have enough glycogen in the muscle to start a new training session.
Fill in the form and receive an email with more practical tips using glycogen availability. In short: running out of glycogen is the end of every high performance effort.
That is why you want to know exactly how much glycogen is available in an individual athlete, instead of having some rough estimates. INSCYD is the first and only tool that provides you this information.
Now you know the disastrous effects of running out of glycogen, you probably wonder how you can maintain glycogen stores during exercise. The most obvious one is to decrease exercise intensity. This will decrease carbohydrate combustion, increase fat combustion, and as a result: maintain glycogen stores for a longer period of time.
Examples are energy drinks, bars and gels. Long-term, you can also maintain glycogen stores longer by increasing fitness level. As mentioned, a higher fitness level will increase the maximal amount of glycogen stored per kilo muscle mass.
When an increase in fitness level comes from an increase in aerobic power, you will also rely less on carb combustion and more on fat combustion. By playing around with the INSCYD glycogen availability calculator, you can see how changes in fitness level and aerobic power have an effect on how long an individual can maintain glycogen stores during exercise.
Experiencing low glycogen stores is of course not a big problem once you crossed the finish line. In fact, in most races or intense training sessions, this is inevitable. You should however make sure you replenish muscle glycogen stores afterwards, to make sure you have enough energy for the next race or training session.
Fill in the form to receive an email in which you learn how you can use glycogen depletion and replenishment to create a training camp program. Additionally, you can schedule a free consultation with us in your own language or write to us to discover how we can help you transform your training program with personalized glycogen insights.
It goes beyond the scope of this blog to talk about the exact nutritional strategies to replenish glycogen as fast as possible. You can get more information about nutrition and glycogen via the form. It is however good to know that it will take a minimum of 48 hours to fully replenish glycogen stores once they are depleted.
We talked about all the important aspects of muscle glycogen during exercise and hopefully gave you a better overall idea of how glycogen stores change during exercise.
Calculate how much glycogen your athletes have in their active muscles. Learn how much they burn at any exercise intensity. Create a nutrition plan to make sure to never run out of glycogen again.
As a coach or lab professional, you can gain valuable insights into glycogen by scheduling a free consultation with the INSCYD team in your own language. Unlock the full potential of your athletes and elevate their performance.
Good sfores is Non-GMO produce for athletic performance. Womens hormone balance supplements the right diet to fuel your workouts Optimizingg will never hit glycoten bar-bending gglycogen you want to. Carbs provide an important and accessible form of energy that gets stored in muscle tissues as glycogen. That includes everyone from weightlifters and bodybuilders to marathon runners and swimmers. Just some fundamentals to help understand the application of carb intake and glycogen storage in muscles. Not quite a science
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