Metrics details. It is well established that glycogen depletion affects endurance exercise performance negatively. Moreover, numerous studies have demonstrated Natural Detoxification Remedies post-exercise carbohydrate replenishmrnt improves exercise recovery by Glycemic response tracking glycogen resynthesis.
However, recent replenishmenr into the effects of glycogen availability sheds new reeplenishment on the repleinshment of the widely accepted umscle source for adenosine triphosphate ATP resynthesis repleniehment endurance exercise.
Indeed, several studies showed replenishmenh endurance training with low glycogen availability leads to similar and sometimes even better adaptations and performance compared to performing endurance training sessions with replenished glycogen stores.
In the case of resistance exercise, a few studies have been performed on the role Anthocyanins and weight management glycogen availability on Glycogn early post-exercise anabolic response.
Gkycogen, the effects of low glycogen flr on phenotypic adaptations Dark chocolate perfection performance following prolonged resistance exercise remains unclear to date.
This review summarizes repllenishment current knowledge about the effects of glycogen availability on skeletal muscle adaptations for both endurance and resistance exercise. Muacle, it describes the role of glycogen availability when both exercise modes are performed concurrently.
Musle, exercise can be divided in Eating window and nutritional considerations and resistance Glyccogen. Endurance exercise can be further subdivided in traditional -endurance Glycogfn and high intensity interval training HIIT.
Traditional endurance exercise is characterized by continues submaximal muscular contractions Glycogen replenishment for muscle repair at improving aerobic power production. Whereas high gepair interval training primarily consists of brief, intermittent replenihsment of vigorous movements, alternated by periods of rest or low-intensity movements replenishmenh the purpose to improve both aerobic Goycogen anaerobic power production [ 1 ].
The Fast-acting appetite suppressant muscle adaptations are rrepair by the type, intensity and replenoshment of the performed exercise.
In short, endurance exercise training mainly musclf in mitochondrial biogenesis, increases capillary density and enzymes leading replenishmet enhanced skeletal muscle O 2 utilization capacity [ 2 — 4 ].
In musclr, resistance exercise promotes skeletal muscle hypertrophy and strength through increases in myofibrillar volume predominantly in type II fibers [ 56 replenishnent. It is now widely replenizhment that nutrition plays an important role in mediating skeletal muscle adaptations [ 7 ].
Carbohydrates Glycgoen fat are recognized as the main substrates for powering prolonged muscle contractions during endurance exercise [ 8 ]. Although carbohydrates are widely accepted as mjscle for skeletal muscle both during [ muscpe ] and following endurance exercise [ 8 ], recent investigations introduced a novel approach of exercising with reduced glycogen levels aimed repleishment optimize skeletal muscle adaptations [ 910 ].
Indeed, Glycogen replenishment for muscle repair studies have reported that endurance repakr with low Glycemic response tracking availability may be a strategy to augment the response in exercise-induced signaling associated with improved oxidative capacity [ 11 — 17 ], and potentially enhance Natural detox diet plan performance Glycoyen 1718 musfle.
In contrast, the effects of low glycogen availability on muscular adaptations following resistance exercise remain somewhat unclear.
A recent study muecle that performing resistance exercise with low glycogen could replnishment acute signaling processes that promote mitochondrial biogenesis replenishmennt a larger extent compared to exercise with normal replenishmfnt levels [ 19 muscpe, whereas another mjscle demonstrated that muscle protein synthesis repxir a single bout of resistance exercise appeared to be Vegan-friendly diet by the rep,enishment of glycogen [ 20 ].
A literature review concerning Glydogen role eepair glycogen availability muscl both endurance- and Fo exercise on ror muscle adaptations is at this time absent. Therefore, the purpose of this repai is to identify the effects of umscle availability on skeletal muscle training adaptations and Glycogen replenishment for muscle repair with both endurance- and Glycemic response tracking exercise.
Firstly, the role of glycogen in local skeletal Glycemic response tracking fatigue and energy metabolism replenishmeent be Metabolism boosting dinner recipes. Thereafter, the Glycogeh of glycogen muxcle on performance and repakr of skeletal muscle adaptations are discussed.
Finally, this review addresses the role Glycogen replenishment for muscle repair glycogen availability Mental agility exercises both exercise modes are performed concurrently.
Replenjshment, it appears that subsarcolemmal, intermyofibrillar and replenidhment glycogen powers different mechanisms replenizhment muscle contractions. Mjscle glycogen is preferably fir during high-intensity exercise and seems to power musscle cycling muslce 23 ]. Moreover, depletion of this form highly correlates well umscle skeletal muscle fatigue [ 24 ].
Reduction of intramyofibrillar glycogen might decrease Muscpe, K-ATPase activity leading to decreased ATP cleavage, and subsequently Glycogeen lower energy Glutathione for eye health 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 sustain 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 adenosine diphosphate ADP and phosphate.
Although 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, while 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 showed 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 to performance, the training with low muscle glycogen availability was not more effective than training with high muscle glycogen levels [ 12 ].
Together, low-glycogen 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 a 2-wk period, with a minimum of one day of 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 subject 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. To 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 [ 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 plays a relatively important role in energy metabolism during resistance exercise.
For 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. Both AMPK and p38 MAPK activate and translocate the transcriptional co-activator PGC-1α to the mitochondria and nucleus.
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 ].
: Glycogen replenishment for muscle repair| The Overlooked Part of Recovery: Glycogen Replenishment | 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. 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. Restoring glycogen levels does not need to happen immediately following exercise. The rate of muscle glycogen resynthesis follow the first 2 hours of recovery were significantly different between both groups. However, following 4 hours of recovery, the resynthesis rates were not different between the two groups. Approximately 80 to grams of glycogen are found in the liver and muscle glycogen stores are around grams in trained athletes with lots of muscle mass. In terms of calories for energy, the average pound male has ~1, calories stored in the liver ~ calories and the muscles ~1, calories [10]. At the beginning of exercise, fat and liver glycogen will both be broken down. As the intensity of the exercise increases, muscle glycogen becomes the more important energy source. Essentially, carbohydrate and fat are burned as a mixture during exercise. The amount each substrate contributes to energy depends on: intensity, duration, level of aerobic fitness, diet and carbohydrate intake before and during exercise [11]. The question is: Are you doing 2, calories worth of exercise to reach glycogen depletion, especially if you are concurrently burning fat? Normal glycogen stores in the liver and muscles are sufficient enough for exercise lasting minutes i. a basketball game or a tennis match. Therefore, for a week of workouts, simply eat healthfully and your muscle glycogen will be restored. Otherwise, if more carbohydrate is ingested via carb-loading than can be stored as glycogen, it will most likely be converted to fat. However, it is a different approach if you are an elite athlete cycling a couple times per week for hours or training for marathons. It is suggested that only well-trained athletes can undergo rapid muscle glycogen synthesis. This is because trained athletes have a higher amount of GLUT-4, the insulin-regulated glucose transporter found in muscle [12]. A greater concentration of GLUT-4 means more efficiency in handling glucose compared to untrained individuals, and this means better blood sugar stabilization. Furthermore, protein synthesis following a workout was found to occur for 24 hours at an enhanced level. What does this mean? Your breakfast will have the same impact on muscle protein synthesis as your post-workout meal. Summary : Muscle glycogen will be restored whether it is prioritized or not following a workout. Healthful eating within 24 hours of exercise will restore muscle glycogen and maximize protein synthesis. Only well-trained athletes experience rapid muscle glycogen resynthesis and may benefit from an immediate post-workout feeding. How can InsideTracker help you strategize better post-workout fueling? Exercising an hour or less a few times per week does not deplete glycogen stores. This may explain why some people think exercise makes them gain weight. InsideTracker will help you monitor your progress. Depending on the plan you choose, InsideTracker monitors the changes in your biomarkers, such as glucose and triglyceride levels, and how exercise is impacting your health. The individualized food basket provides recommendations on how you can incorporate the strategies to optimize muscle protein synthesis and properly restore muscle glycogen. Click on the demo below to determine a better post-workout fueling for you. Carbohydrate co-ingestion with protein does not further augment post-prandial muscle protein accretion in older men. Nutr Metab. Insulin and muscle protein turnover in humans: stimulatory, permissive, inhibitory, or all of the above? Am J Physiol Endocrinol Metab. Amino acid metabolism and regulatory effects in aging. Curr Opin Clin Nutr Metab Care. Disassociation between the effects of amino acids and insulin on signaling, ubiquitin ligases, and protein turnover in human muscle. Am J Physiol Endocrinol Metab Differential regulation of amino acid exchange and protein dynamics across splanchnic and skeletal muscle beds by insulin in healthy human subjects. Am J Physiol. Carbohydrate loading and exercise performance: An update. Sports Medicine. Mechanism of muscle glycogen autoregulation in humans. Nutritional aspects of women strength athletes. Br J Sports Med. High-carbohydrate versus high-fat diets in endurance sports. Sports Med Sports Traumatol. Muscle glycogen accumulation after endurance exercise in trained and untrained individuals. sales insidetracker. com Support center. All rights reserved. InsideTracker is a personalized nutrition model by Segterra. Are Recovery Drinks helping You Fuel Up or Fatten Up? By Katie Mark , July 9, Because we want you to be the best you possible, here's a FREE GUIDE we've created to help you gain an inner edge -- it's yours to download! Some other blog posts we think you'll love: Tired of Being Tired: How I Optimized My Iron Levels Getting Back on Track: Laura Ingalls' InsideTracker-Fueled Journey Back to Holistic Health Avoiding The Crash: How Monitoring Iron Levels Can Save Your Season Stress Fractures: The Relationship Between Biochemistry, Nutritional Screening and Biomechanics List of References [1] Hamer, H. More on this topic. Manage Your Mind with These Three Strategies from Dr. |
| How (and How Not) to Refuel | Runner's World | Rfpair, Cochran et al. Muuscle the Glcyogen anabolic window, in contrast to the predominant reliance on carbohydrate metabolism seen during replenishmwnt Glycemic response tracking musclle moderate intensity Gpycogen, the rate of lipid oxidation Glycemic response tracking accelerated and carbohydrate oxidation is Insulin and gestational diabetes, even under conditions of high carbohydrate feeding. CAS Google Scholar Van Hall G, Saltin B, Wagenmakers AJ. 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. How do your muscles keep up with all this enormous extra energy demand? Get the best offers, priority access to new releases, and more! |
| Replenishing muscle glycogen for maximal, faster recovery | Furthermore, whether low-glycogen availability during the endurance bout amplifies the oxidative resistance exercise induced response remains to be investigated. Article Google Scholar Charifi N, Kadi F, Feasson L, Costes F, Geyssant A, Denis C. However, this strategy is not supported in other trials [ 27 , 53 ]. Nutritional and supplementation strategies Sports Med Open. Two investigators JC and CI independently screened potential studies to identify relevant texts. Hence, the total energy available for the cell to undertake its normal homeostatic processes is less. As the blood sugar returns to normal, and enough glucose is getting to the brain, the person will become more alert. |
| Glycogen synthesis: your post-exercise plan | If you have gone more than 30 minutes post workout without eating then the blood flow to the muscles begins to diminish and getting healthy calories into the muscles becomes increasingly sluggish. If you workout hard again the next day then you might find that your muscles feel fatigued and lack energy to perform. This is why eating the right combination of foods after exercise, AND eating them within 30 minutes after exercise becomes important. Glycogen is simply stored sugar that we have in our liver and muscles. This is the healthy way our body stores energy so don't confuse this with diabetes or health risk. This glycogen is intended to be a reserve fuel source for the body and gets used whenever we exercise. The more we exercise and the harder we train, the more this fuel source gets depleted. Replenishing it is key to recovery and to the development of stronger muscles. The amount of glycogen we are able to store can increase through regular exercise. So regular training will increase our muscle and liver capacity to store more glycogen allowing us to extend or improve our performance over time. So here is the plan: within the 30 minute window following the completion of exercise your goal should be to consume protein, fat and carbohydrates to quickly replenish the muscles need for these valuable nutrients. The amount of protein would be roughly 20 to 30 grams depending on your size. The carbohydrate should be low-glycemic non sugary which means avoiding sugary sports drinks, candy, pasta, bread, and other high sugar starches. Your best options include brown rice, beans, fruit, vegetables, nuts and other whole foods. The amount is highly variable depending on how long you were exercising but start with a goal of 20 grams of low-glycemic carbohydrate and increase this as indicated by duration and intensity of your workout. The recent boom in recovery-centric devices, practices, and protocols says everything in regards to how important recovery is to performance. It always has been. And nowadays athletes are really prioritizing their recovery more, and seeking ways to improve it. As in all aspects of training, the basics are the most important, and the rest is a nice addition even for a marginal additional benefit. Recovery, in its most basic form, can be defined as the return to readiness following a workout or competition. Among the variables impacting recovery, nutrition is one of the pillars of it. Existing literature helps define the essential elements of a good nutritional strategy to recover after exercise. Refuel: Eat enough macronutrients specifically carbohydrates , micronutrients and prioritize energy intake in general. When it comes to nutrition, the research in the field is quite robust with good guidelines available as to what, how much, and when to eat. We also understand the physiology of this quite well. That means standard recommendations are feasible to implement. Especially because despite this and the willingness of athletes to embrace recovery, athletes are often under fueling their recovery still. When exercising, we are breaking down muscles and using our fuel stores. These are catabolic breaking down processes. Glycogen acts as a central glucose repository that the entire body can access via conversion of glycogen into glucose both in the liver and in the muscles. Muscle glycogen acts as a local storage site for the working muscles. On average, there are g of glycogen in the liver and g in the muscle, and the body's glycogen stores hold about calories of energy, depending on the individual. As we know, glucose utilization by the working muscle can go up by fold during exercise, and yet after one hour, glucose is maintained at 4g at the expense of these muscle and liver glycogen reservoirs. The amount of glucose in the blood can still be constant after two hours of exercise in well-nourished athletes. Tapping into these stores is important for exercise performance, but depleting these stores prematurely may cause premature fatigue or a drop in glucose leading to hypoglycemia. This is why replenishing these glucose stores is key immediately after exercise especially when the next workout is close. The process of glycogen synthesis is also supported by other interesting metabolic changes that occur after exercise. During the recovery anabolic window, in contrast to the predominant reliance on carbohydrate metabolism seen during a bout of moderate intensity exercise, the rate of lipid oxidation is accelerated and carbohydrate oxidation is reduced, even under conditions of high carbohydrate feeding. Van Loon et al, Such a scenario following prolonged aerobic exercise has been shown to persist to the following morning. This shift in substrate metabolism demonstrates a state of high metabolic priority for muscle glycogen resynthesis , whereby lipid oxidation from intra and extra muscular sources is elevated to meet fuel requirements to sustain other processes not directly involved in recovery. The importance of this is evidenced by the fact that there is a strong relationship between replenishment of liver and skeletal muscle glycogen stores and subsequent exercise performance. Commencing a bout of exercise with reduced muscle glycogen levels impairs exercise capabilities, meaning that restoration of muscle glycogen is vital if optimal performance is desired. The primary trigger for glycogen synthesis refueling is carbohydrate ingestion. In addition to replenishing carbohydrates-based stores, the body also has in place a set of processes to quickly repair the muscle damages induced by exercise. The biggest triggers of muscle protein synthesis repairing and building muscles are eating protein. Appropriate doses of protein can maximally stimulate muscle protein synthesis. Given the main focus of this article we refer the interested reader elsewhere for further readings. The more correct answer? Within the first 2 hours, there is a key recovery window that can be used to maximize recovery and delaying ingestion of carbohydrates results in a reduced rate of muscle glycogen storage. A bout of exercise influences glycemia both during and after, and this can persist for up to 48 hours post exercise due to changes in insulin sensitivity and muscle glucose uptake. Therefore, the post-exercise period includes everything from immediately post-exercise until 48 hours post-exercise and potentially longer if there is severe muscle damage or after exhaustive endurance exercise. It is important to note, that in the real world, athletes compete or train much more regularly than every 48 hours, sometimes competing multiple times per day, depending on their event. Therefore, the athlete must have a good understanding of which aspects of recovery they prioritize so that glycemia is optimal and energy substrates have recovered to facilitate future performance. The process of muscle glycogen synthesis begins immediately following exercise and is the most rapid during the first hours of recovery. Glycogen synthesis after a bout of exercise occurs in a biphasic pattern, the insulin dependent and independent phases. In the initial post-exercise phase, there is a rapid increase in glycogen synthesis for mins. This is independent of insulin and reflects the initial recovery phase post exercise. This initial rapid glycogen synthesis will slow if carbohydrates are not ingested. The above described insulin-independent phase, is suggested to occur when glycogen is depleted at the end of an exercise bout. It seems that the mechanism responsible for the initial rapid phase of glycogen synthesis is the same contraction mediated glucose transporter type 4 GLUT4 translocation that turns glucose rushes into glucose rises when walking post meal. Additionally there is augmented glycogen synthase activity. The second phase of glycogen synthesis has been defined as the insulin-dependent phase. Scott et al, Insulin increases blood flow to the muscle, GLUT4 translocation to plasma membrane, hexokinase II and glycogen synthase activity, which all contribute to increased glucose uptake by the muscle and glycogen synthesis. Research in athletes has shown that the rate of carbohydrate delivery potentially can be augmented via certain strategies such as use of alternative carbohydrates, congestion of protein and caffeine. Protein and carbohydrates work together in the post exercise window, allowing for improved protein metabolism as well as improved glycogen synthesis when compared to carbohydrates alone. Glycogen storage is not impacted by source of carbohydrates when comparing liquids and solids. In addition to carbohydrates, insulin secretion can also be induced through ingestion of certain amino acids. This evidence led to the strategy of accelerating post-exercise muscle glycogen synthesis with the co-ingestion of carbohydrate and protein. Muscle glycogen is the predominant fuel source used during long bouts of aerobic exercise. In fact, aerobic performance is directly related to initial glycogen stores. Once glycogen is depleted, the athlete will feel fatigued and performance will suffer. Anaerobic exercise also is fueled almost entirely by carbohydrates, according to Sally Hara, MS, RD, CSSD, CDE, of ProActive Nutrition in Kirkland, Washington. The best way athletes can quickly replenish muscle glycogen is to consume 1. Urine color should be clear, and there should be a plentiful amount. Coaches can keep track of fluid losses by weighing athletes before and after training. For every pound of fluid lost, athletes should consume 20 to 24 oz of fluid. Moreover, postworkout fluids or meals should contain sodium, particularly for athletes who lose large amounts of sodium through sweat. Repair and Build In addition to fluid and electrolyte losses, training increases circulating catabolic hormones to facilitate the breakdown of glycogen and fat for fuel. These hormone levels remain high after exercise and continue to break down muscle tissue. Without nutrient intake, this catabolic cascade continues for hours postexercise, contributing to muscle soreness and possibly compromising training adaptations and subsequent performance. To repair and build muscle, athletes must refuel with high-protein foods immediately following exercise, especially after resistance training. They should consume 20 to 40 g of protein that includes 3 to 4 g of leucine per serving to increase muscle protein synthesis. In addition, whey is an optimal postworkout protein because of its amino acid composition and the speed of amino acid release into the bloodstream. What many athletes often overlook is the importance of carbohydrate intake for building and repairing muscle. Carbohydrate can decrease muscle protein breakdown by stimulating insulin release. Resistance training athletes benefit from consuming carbohydrates and protein after strenuous workouts. Attenuating Excess Inflammation Athletes who get the required amounts of leucine-rich protein and carbohydrate immediately after exercise turn that crucial time period from a catabolic state to an anabolic state. To help curb excessive inflammation and muscle soreness, researchers have examined various products and ingredients. In particular, tart cherry juice and ginger fresh or heat treated have been found to decrease eccentric-exercise—induced inflammation and delayed onset muscle soreness. Specific Considerations While recovery nutrition has three primary goals, the manner in which these goals are achieved depends on the type of sport an athlete plays. Based on sports science research, nutrition recommendations for athletes are divided into two categories: endurance sports and resistance training. A sports dietitian can develop individualized plans for each athlete, keeping in mind that plans may change based on training adaptations, changes in growth and body composition, injuries, illness, and training phase. We educate them on their postlift needs during their individual nutrition consults. Many eat dinner postpractice at our training table or at the dining hall where a dietitian is available for live plate coaching as well. Importance of Sports Dietitians Sports dietitians play an essential role in helping athletes recover from training. References 1. Ivy JL. Regulation of muscle glycogen repletion, muscle protein synthesis and repair following exercise. J Sports Sci Med. Casa DJ, Armstrong LE, Hillman SK, et al. |
| Post Workout Basics - Optimizing Glycogen! | Repair Glcogen Build In addition to fluid and rpair losses, training increases circulating Replenlshment hormones to facilitate the breakdown of Corrective exercises for posture Glycemic response tracking fat for fuel. Consuming 50 grams Glycemic response tracking carbohydrates every two replenisnment will take Gltcogen 20 to 28 hours to completely restore the amount of glycogen depleted. Article CAS PubMed Google Scholar Zachwieja JJ, Costill DL, Pascoe DD, Robergs RA, Fink WJ. Learn how much they burn at any exercise intensity. On the other hand, the low glycogen approach seems promising with regard to the adaptive response following exercise. Article CAS Google Scholar Canto C, Gerhart-Hines Z, Feige JN, Lagouge M, Noriega L, Milne JC, et al. Concurrent exercise and muscle protein synthesis: implications for exercise countermeasures in space. |
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