What is glycogen? Why is replenishmenr important? Plant-based recipes Hobson, head of nutrition brnefits Healthspan Elite, explains benefit you need to know.
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The usefulness of these strategies needs to be weighed up against the ability of the athlete to perform at their best, both physically and mentally, in the absence of carbohydrates. Certain training techniques can help athletes increase their lactate threshold to improve performance while endurance training increases the capacity for muscle to store glycogen.
During events lasting between 1 and 2. The best way to consume your carbohydrate during a triathlon is a sports drink on the bike 6g carb per ml and gels if you need them during the run. Ultra-endurance events lasting more than 2. As well as sports drinks and gels, athletes will likely need to explore the use of energy bars, chews and other products high in carbohydrates.
Any food or supplement must be tested before an event to ensure gastrointestinal GI compliance, palatability and ease of use. Drinks and gels should offer a combination of glucose to fructose to maximise carbohydrate oxidation glycogen replenishment and reduce the risk of gut discomfort.
While increasing carbohydrate intake may help to improve performance there's a practical consideration of how much an athlete can take on board without experiencing GI distress. Any increase in carbohydrate should be done slowly and testing for carbohydrate tolerance may be useful. Immediately after an event, muscle cells which have sustained a significant depletion in glycogen become metabolically prepped for rapid replenishment, as the glycogen used during exercise switches on its synthesis during recovery.
Consuming carbohydrates shortly after exercise triggers an increase in insulin sensitivity and glucose uptake in muscle cells, which is a response that can remain elevated for up to 48 hours. It's recommended that athletes repeat an intake of So to summarise, carbohydrates are essential for performance in endurance events.
Rob Hobson is the head of nutrition at Healthspan Elite. Rob Hobson. How to get your carbohydrate intake right What are the benefits of fasted training?
How can I make sure I take on enough fuel during the bike and run legs of a triathlon? Do bananas give athletes the same amount of energy as gels? Do female athletes need to carb-load more, or less, than male ones before a race?
When should you start carb-loading for a triathlon? Rob Hobson Registered nutritionist, consultant, writer and published author. Rob established his London-based nutrition consultancy in and writes regularly for Women's Health and Health and Fitness magazines, as well as the Daily Mail online.
Rob is also the author of 'The Detox Kitchen Bible' and 'The Art of Sleeping: The Secret to Sleeping Better at Night for a Happier, Calmer More Successful Day'. He's the current head of nutrition at Healthspan Elite.
: Glycogen replenishment benefits| Refueling: When, What, and How Much? | However, the casual athlete likely finds that method of training less than fun. And fun is integral to regular exercise habits. It has been busy keeping your blood sugar stable while you were snoring. You force your body to use more fat as fuel during your workouts, increase the activity of enzymes controlling muscle glucose uptake, improve fat oxidation, and optimize mitochondrial function, compared to always loading up on carbs before your training sessions. Exercising before breakfast like this leads to similar training adaptations in the long run as more dedicated carbohydrate restriction. As usual, strength training research is less abundant, and that research tends to be ambiguous. There is no consensus yet. You get the same anabolic effects and stimulate muscle protein synthesis just as well regardless. The anabolic response to a strength training session is mainly dependent on signaling mechanisms and metabolic pathways, just like endurance training. However, the two different types of exercise activate different pathways. One of the most powerful ones for building muscle is the so-called mTOR-complex. Signaling pathways activated by low energy availability and depleted glycogen reserves inhibit mTOR. Muscle protein synthesis is the essential part of the muscle protein balance for building muscle mass. Muscle protein breakdown also factors in. Research from Swedish scientists suggests more significant muscle breakdown if you train with depleted muscle glycogen. Insulin, in turn, reduces muscle breakdown and improves nutrient uptake in your muscles. Cut down on carbs, and your insulin levels drop. In theory, that might mean that you break down more muscle mass and provide your tired muscles with fewer nutrients with your post-workout meal. Keep in mind that these are theoretical effects. Protein also releases plenty of insulin. Also, a very moderate insulin release reduces muscle breakdown maximally, and a normal-sized protein intake is enough for that insulin release. When you lift weights, you primarily use muscle glycogen to fuel your efforts. If the same goes for strength training is unclear, even though your muscles rely on their glycogen stores to lift weights. Several studies suggest that you can handle a higher training volume if you eat carbohydrates before hitting the weights. However, that allows you to conduct some unscientific experiments on your own. The same applies if you notice the opposite, that you perform better in a carb-loaded state. Training with more or less depleted glycogen levels and generally low carbohydrate availability lead to more stress hormones. Markers indicating immune function are also negatively affected. Even though always exercising with a low carbohydrate availability might depress your immune system, the milder version of carb restriction, training before breakfast, does not seem to have any negative effects in this regard. If you are a big person, carry around a lot of muscle mass, or are more fit than the ordinary person, your capacity to store glycogen increases. Fat is good enough. At higher intensities, your muscles switch to using an increasing amount of glycogen. As your glycogen levels deplete, you fatigue and start performing worse. If you only have 24 hours to restore your muscle glycogen following a workout, you better hurry! You have to cram down around 10 grams of carbohydrates per kilogram of bodyweight in that time to make it. Also, you have to eat at least as many calories as your burn during that day. Glycogen synthesis is more effective if you eat several smaller carbohydrate-rich meals after a workout rather than loading up on one or two hefty ones. One gram of carbohydrate per kilogram of body weight and hour during the hours following a training session optimizes glycogen restoration. You speed up your glycogen synthesis if you eat protein along with your carbs. Caffeine and creatine also cooperate with the carbohydrates you eat or drink, speeding up the rate at which you store glycogen in your muscles. Eating 1—4 grams of carbs per kilogram of bodyweight 3—4 hours before a training session likely improves your endurance performance. As for strength training, the jury is out. Eat before a workout if it feels good, but you can train on an empty stomach if you prefer. If you eat or drink some form of carbohydrates during long workouts, you save your liver and muscle glycogen for later, allowing you to perform at a higher level for a longer time. Again, as for strength training, research is lacking, but it might be detrimental to go into a lifting session without decent levels of muscle glycogen. That could increase muscle breakdown and impair anabolic signaling. Prolonged or intense workouts with low muscle glycogen might be tough on your immune system, making you more susceptible to catching a cold. However, if you have very high carbohydrate requirements, you might find it hard to eat enough , if that base consists of boiled potatoes and broccoli. Also, you might get too much fiber, making your stomach unhappy. That mainly concerns endurance athletes training at a pretty high level. Seeing as you empty glycogen locally, in the working muscles, ask yourself: do you deplete the same muscles every day, or even several times a day? Then you need that amount of carbs to restore your glycogen levels. If not, those kinds of intakes are probably too much. In the long run, it would likely make you fat rather than a high-performing athlete. The same goes for weight training. A workout in the gym burns up a lot of muscle glycogen during the sets themselves, but the total amount required to get you through a training session does not amount to that much. However, even if you are not a high-level endurance athlete, your training benefits from glycogen and filled muscles. An average mixed diet works just fine for your needs. Andreas Abelsson. Maximize your gains and build the body you want with our guide on the best exercises for every muscle group. Workout Log Articles Exercises Squat Squat Programs Squat Strength Standards Squat Depth Smith Machine vs. Free Barbell? Squat Variations Bench Press Bench Press Programs Bench Press Strength Standards How to Bench lb Close-Grip vs Wide Grip Bench Press Incline vs Flat Bench Press Bench Press Variations Bench Press Accessory Exercises Deadlift Deadlift Programs Deadlift Strength Standards How to Grip the Bar Trap Bar vs. Glycogen — Key Points: Your muscles and your liver are your two main stores of glycogen. You fill them up by eating carbohydrates. Your body prefers to use muscle glycogen to fuel intense workouts and other demanding physical work. The average person can store a little more than grams of glycogen in the muscles and grams in the liver. If you exercise regularly, you increase that capacity. High-level endurance athletes might need up to 10 grams of carbohydrates per kilogram of body weight per day to fill up their glycogen stores in time for the next workout. The amount of carbohydrates you eat is more important than details like type, glycemic index level, and if you get them from solids or liquids. If you eat or drink carbs during long workouts, you have glycogen in your muscles left late in the training session. That allows you to train harder and longer. Table of Contents Toggle What Is Glycogen? Liver Glycogen Muscle Glycogen Other Places You Store Glycogen Carbohydrates, Glycogen, and Performance How Much Glycogen Do You Store In Your Body? Glycogen Use During Exercise Replenishing Your Glycogen Stores Endurance Training Strength Training The Best Carbs to Load Your Muscles With Glycogen High or Low Glycemic Index? Other Methods to Improve Glycogen Synthesis Carbs Before a Workout: A Good Idea? Carbohydrates During Workouts Carbohydrate Mouth Rinse Train Low, Compete High Immune Function Summary and Conclusions References. A cross-sectional view of glycogen. The liver of a well-fed rat under an electron microscope. The dark areas are glycogen granules. The liver of a starved rat, after 24 hours without food. Now, the glycogen is all but used up. Pretty much any type of carbohyrdate-rich foods will fill up your glycogen stores effectively. Related Posts. Andreas Abelsson Andreas is a certified nutrition coach and bodybuilding specialist with over three decades of training experience. He has followed and reported on the research fields of exercise, nutrition, and health for almost as long and is a specialist in metabolic health and nutrition coaching for athletes. Read more about Andreas and StrengthLog by clicking here. The Best Exercises For Every Muscle Group. Invalid email address. Free PDF for all subscribers! Thank you! To receive the free guide, please confirm your address by clicking the confirmation link in the email we just sent you. This situation may lead to muscle damage and chronic overtraining. In fact, muscle damage limits the capacity of the muscles to store glycogen, so even while consuming a high-carbohydrate diet, an athlete can have difficulty maintaining adequate glycogen stores if the muscles are damaged. Research indicates a correlation between training and competing with high muscle glycogen content and improved exertion capacity and overall performance. Results suggest that muscle glycogen availability can affect performance during both short-term and more prolonged high-intensity intermittent exercise 1. Additionally, MuscleSound delivers immediate data with post-performance scans that can identify the warning signs of muscle fatigue, muscle damage and overtraining. This post-performance insight allows for the concentrated muscle recovery necessary to optimize consistent future performance and prevent long-term muscle injury. More Nutrition Dr. Axe on Facebook 82 Dr. Axe on Twitter 4 Dr. Axe on Instagram Dr. Axe on Google Plus Dr. Axe on Youtube Dr. Axe on Pintrest 68 Share on Email Print Article Your heart plays a crucial role in your health. 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| Supersapiens | Employing these strategies will help your ability to recover from a hard effort and net greater gains from your workout. See the article posted on research done on this topic. Also avoiding high sugar intake right after a workout is important. Your greatest surge of growth hormone comes naturally within the first hour after a workout but sugar intake will reduce this natural response and reduce the helpful aspects of natural growth hormone in your recovery. Author: Dr. Gary Huber The first 30 minutes after a workout is KEY to your recovery. Here are a few ideas of what I like to use post exercise to refuel: Protein shake with fruit and vegetable blended in. I add some coconut oil or olive oil for a good fat source. Brown rice and beans with chicken. I prepare this ahead of time and season it with wonderful spices that make it delicious and offer great antioxidant rewards. Beans are one of the highest antioxidant containing foods on the planet. Handful of nuts with an apple or other fruit. This is a convenient start if you have to drive home from your workout and will hold you until you get home for more calories. Vegetables such as carrots, celery, cucumber slices and raw cauliflower, are also possibilities. Starting the process of refueling will keep the glycogen window open longer. Research indicates a correlation between training and competing with high muscle glycogen content and improved exertion capacity and overall performance. Results suggest that muscle glycogen availability can affect performance during both short-term and more prolonged high-intensity intermittent exercise 1. Additionally, MuscleSound delivers immediate data with post-performance scans that can identify the warning signs of muscle fatigue, muscle damage and overtraining. This post-performance insight allows for the concentrated muscle recovery necessary to optimize consistent future performance and prevent long-term muscle injury. MuscleSound allows users to not only optimize, but also capitalize on, the reliable and regular measurement of muscle glycogen content with their patented scientific methodology, practical technology and cloud-based software. The non- invasive, real-time and proactive muscle-specific benefits make MuscleSound superior to existing methods of glycogen testing, performance preparation and recovery technologies. Your pancreas responds to this rise in blood sugar by releasing insulin, helping your liver cells to absorb the glucose. The insulin also activates enzymes that convert glucose to glycogen. One such enzyme is called glycogen synthase. Once both glucose- and insulin levels are high enough, glycogen synthase ties the glucose molecules together in the form of glycogen chains. If your blood sugar gets low, your pancreas reacts again. The pancreas releases glucagon, a hormone that tells your liver to break down glycogen. This way, you free up the glucose molecules, which soon appear in your blood. It means that regardless of what you eat, or even if you eat, your liver and the glycogen you store in it keeps your blood sugar within predetermined and tightly regulated intervals. When your blood sugar levels rise, your liver stores the excess sugar as glycogen, and when they fall, your liver releases that glucose again, keeping your blood sugar where it should be. Four grams of glucose circulates in your blood. When that happens, your liver steps in and makes sure your blood sugar level goes back to those four grams, with the help of its glycogen stores. Of all your organs, your brain is the one using most of your blood sugar. When things are not normal, it adapts and learns to use other substrates as fuel. However, as long as you eat a mixed diet, it very much prefers glucose. One example of an abnormal condition is when you eat a ketogenic diet. It just means that they force your brain to adapt to other fuel sources than the one it prefers. However, your muscles weigh a lot more than your liver, which means that the total amount of glycogen you store in it is much more significant. The average adult can store a little more than half a kilogram of muscle glycogen. The glycogen stores of an elite-level endurance athlete are much larger than those of a couch potato. Your body adapts your stores according to your needs. If your muscles need a lot of high-quality fuel readily available, your body makes sure you can store it, too. A high-level cross-country skier might be able to hold twice as much muscle glycogen as the average person. For example, a kilogram bodybuilder is probably capable of storing massive amounts of muscle glycogen. Your muscles oxidize stored glycogen, turning it into the ATP molecules they need to contract. The higher your intensity, the more motor units associated with fast muscle fibers you activate. Low-intensity exercise relies more on fatty acids as fuel. Your muscles require carbohydrates in the form of muscle glycogen and blood glucose for peak performance. In other words: the harder you train, the more you rely on muscle glycogen and blood glucose to fuel your workout. Even though your liver and your muscles are your two primary glycogen deposits, you also store smaller amounts inside your red and white blood cells, in your kidneys, and the glial cells of your central nervous system. Pregnant women hold a certain amount of glycogen in the uterus as a glucose source for the embryo: a nifty little mechanism that grants the fetus access to sugar during the early parts of the pregnancy. And when they consumed sugar-based candy during the marathon, they fended off fatigue effectively. The amount of glycogen stored in your liver and muscles depends on what you do and how much you eat. When you exercise or perform some other type of physical labor, you fuel that activity with glycogen from both the liver and muscles, depleting your reserves. You drain your liver glycogen to keep your blood sugar stable and use muscle glycogen to fuel your muscle contractions. If you eat plenty of carbohydrates and enough calories, you replenish those reserves in between workouts, allowing you to perform as good or better next time you exercise. If you exercise regularly, your body adapts and enables you to store more carbohydrates as muscle glycogen. A casual, non-overweight endurance athlete needs between and grams of carbs a day to replenish and maintain high glycogen stores after a workout. Muscle glycogen concentrations are usually measured in millimoles per kilogram, either as wet weight or dry weight. Dry weight means that you subtract the water in the tissue from the result, and those values are 4. Fueling with fat is enough, and you have plenty of that to last a long time. You can release up to 20 times more glucose per minute from your glycogen stores during high-intensity exercise. When you exercise with high intensity or long duration, you more or less empty your muscle glycogen stores. You reach the point of fatigue and have to lower your training intensity to continue. If you regularly train without eating enough carbohydrates, your muscle glycogen levels keep diminishing, day by day, and you might not be able to perform to your usual standards. During exercise, you drain your glycogen stores. If you want to fill those stores again, you have to eat or drink enough carbs in time for the next training session. After a workout or any other glycogen-depleting physical activity, your muscle cells are more sensitive than usual to any carbohydrates you eat. They are ready to soak up all the carbs you give them and store them as glycogen to perform better next workout. At this time, your insulin sensitivity is as good as it gets, the capacity of your muscle cells to absorb glucose is improved, and your levels of the enzyme glycogen synthase are high. Eating or drinking carbs now stimulates insulin release and glycogen synthesis. Because your muscle cells are wide open and ready to receive the sugar you give them, you can shovel a lot of glycogen into them in a short amount of time. One gram of carbohydrate per kilogram of body weight per hour lets you store as much glycogen as possible inside your muscles. Too much for the casual athlete, in most cases. That would mean grams of carbs over 4 hours. While these amounts are unnecessary, maybe even detrimental, for the casual athlete, they might be essential for high-level athletes who train every day or even several times per day. Even professional athletes might find themselves hard-pressed to consume such amounts. One scenario where you benefit from pounding the carbs would be if you compete in multiple events over the same day. Or during an especially tough training period, if you have several training sessions every day on the agenda and repeatedly empty your glycogen reserves. If you have 5—6 hours to replenish your muscle glycogen as much as possible, you need to eat or drink 1 gram of carbohydrate per kilogram of body weight per hour during those hours. If you have 24 hours, you need around 10 grams of carbohydrates per kilogram of body weight during that time if you want to fill your glycogen stores again after depleting them. You also need plenty of calories. Enough energy is vital in this process. Not only does he have to eat large amounts of carbs, but he also needs a lot of calories. The carbs he needs to restore his muscle glycogen adds up to 3, calories all by themselves. Add to that 2 x 80 grams in the form of protein, and you have another calories right there. Plus to calories from fats. As you can see, you end up with more than 4, calories for an average-weight athlete. It can be necessary. That number of calories is not too much for an endurance athlete, but many feel that it means an uncomfortable amount of food daily. Adapt your carbohydrate intake to your training schedule. To ensure as fast and complete glycogen replenishment as possible, you need to satisfy the following four criteria: 22 23 24 Large amounts of carbohydrates Frequent carbohydrate-rich meals High glycemic index Reach at least caloric balance Strength Training If your focus is lifting, you have it easier. Strength training burns through a considerable amount of muscle glycogen per minute. A strength training session is most often split into short periods of near-maximal and depleting efforts and rest periods, unlike endurance training. In aerobic exercise, the same muscles contract without pause for a long time, thereby using more muscle glycogen. You might train chest and triceps one day, legs the next, and then finish off your split with a back and biceps workout. You deplete muscle glycogen locally, meaning in the working muscles. Glycogen stores in your other muscles remain intact. Any kind of average diet will replenish your glycogen stores in time for your next workout, as long as you eat enough calories. The one exception might be the type of whole-body training gaining popularity in recent years, where you train the entire body every day, day after day, five days in a row. The ones you like the best and find it easy to eat enough of. Only high-level endurance athletes need to pick and choose between specific carbohydrate sources depending on which ones give the most efficient glycogen synthesis. Those two things determine if you will replenish your muscle glycogen, not if you get your carbs from pasta, pancakes, or sponge cake. That said, fructose is not as useful for muscle glycogen storage as glucose or starchy carbs. Your liver has first dibs on the fructose you eat. You might have heard that you should avoid fat after a workout since a fat-rich meal slows down gastric emptying and delays your uptake of carbohydrates and protein, and therefore glycogen synthesis as well. In a real-life scenario, post-workout fat or no post-workout fat does not seem to make any difference. You can safely drench it in a fatty sauce if you like. Solid foods and liquids fill your glycogen reserves equally well, as long as you get the same amount of carbs. Glycemic Index, or GI, is a measure and ranking of how much the carbohydrates you eat affect your blood sugar. High GI foods make your blood glucose levels spike rapidly, which tells your pancreas to release insulin to keep your blood sugar in check. When the Glycemic Index was a new and fresh concept, many believed we had found the holy grail to control body fat and body weight. Today, we know that glycemic index is pretty much irrelevant and that energy balance trumps glycemic index every day of the week. |
| Background | Replenish,ent Glycogen replenishment benefits. Carbohydrates for training and competition. Benefita, Camera et Glycogen replenishment benefits. View author publications. Chan MH, McGee SL, Watt MJ, Hargreaves M, Febbraio MA. Delivering glycogen molecules can to the liver, muscles, and fat cells for storage with plentiful glucose and insulin. |
| Glycogen: The Best Fuel for Your Muscles | Replenishing muscle glycogen for maximal, faster recovery. By Dr. CARBS AND RECOVERY After a very long, grueling endurance workout, race, or event, you need to bounce back as quickly as possible to keep your exercise capacity at full strength. THE MUSCLE GLYCOGEN TWO-STEP Just like your gut cells move GLUT4 receptors to their gut-facing surface in order to absorb more glucose during exercise, your muscles use the same trick to grab more glucose when glycogen levels drop during exercise. ANYTHING ELSE TO HELP CARBS GET INTO POST-EXERCISE STARVED MUSCLES? SUMMARY After long-duration, strenuous, exhausting exercise, starting recovery immediately — immediately! References for Glycogen Window for Recovery Blom PC, Hostmark AT, Vaage O, Kardel KR, Maehlum S. Effect of different post-exercise sugar diets on the rate of muscle glycogen synthesis. Med Sci Sports Exerc. Bongiovanni T, Genovesi F, Nemmer M, Carling C, Aberti G, Howatson G. Nutritional interventions for reducing the signs and symptoms of exercise-induced muscle damage and accelerate recovery in athletes: current knowledge, practical application and future perspectives. Eur J Appl Physiol. Bonilla DA, Perez-Idarraga A, Odriozola-Martinez A, Kreider RB. Int J Environ Res Public Health. Bosch A, Smit KM. Nutrition for endurance and ultra-endurance training, Ch 13 in Sport and Exercise Nutrition , Lanham-New SA, Stear SJ, Shirrefs SM, Collins SL, Eds. Bucci LR. Nutritional ergogenic aids — macronutrients, Ch 2 in Nutrients as Ergogenic Aids for Sports and Exercise , CRC Press, Boca Raton, FL, , pp. Buonocore D, Negro M, Arcelli E, Marzatico F. Anti-inflammatory dietary interventions and supplements to improve performance during athletic training. J Am Coll Nutr. Burke LM, Kiens B, Ivy JL. Carbohydrates and fat for training and recovery, Ch 2 in Food, Nutrition and Sports Performance II. The International Olympic Committee Consensus on Sports Nutrition , Maughan RJ, Burke LM, Coyle EF, Eds. Burke LM. Fueling strategies to optimize performance: training high or training low? Scand J Med Sci Sports. Nutrition for post-exercise recovery. Aust J Sci Med Sport. Costa RJS, Knechtle B, Tarnopolsky M, Hoffman MD. Nutrition for ultramarathon running: trial, track, and road. Int J Sport Nutr Exerc Metab. Costill DL. Carbohydrate for athletic training and performance. Bol Assoc Med P R. Carbohydrate nutrition before, during and after exercise. Fed Proc. Gonzalez JT, Fuchs CJ, Betts JA, van Loon LJC. Glucose plus fructose ingestion for post-exercise recovery — greater than the sum of its parts? Harty PS, Cottet ML, Malloy JK, Kerksick CM. Nutritional and supplementation strategies Sports Med Open. Hashiwaki J. Effects of post-race nutritional intervention on delayed-onset muscle soreness and return to activity in Ironman triathletes. Hoppel F, Calabria E, Pesta D, Kantner-Rumplmair W, Gnaiger E, Burtscher M. 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. Any food or supplement must be tested before an event to ensure gastrointestinal GI compliance, palatability and ease of use. Drinks and gels should offer a combination of glucose to fructose to maximise carbohydrate oxidation glycogen replenishment and reduce the risk of gut discomfort. While increasing carbohydrate intake may help to improve performance there's a practical consideration of how much an athlete can take on board without experiencing GI distress. Any increase in carbohydrate should be done slowly and testing for carbohydrate tolerance may be useful. Immediately after an event, muscle cells which have sustained a significant depletion in glycogen become metabolically prepped for rapid replenishment, as the glycogen used during exercise switches on its synthesis during recovery. Consuming carbohydrates shortly after exercise triggers an increase in insulin sensitivity and glucose uptake in muscle cells, which is a response that can remain elevated for up to 48 hours. It's recommended that athletes repeat an intake of So to summarise, carbohydrates are essential for performance in endurance events. Rob Hobson is the head of nutrition at Healthspan Elite. Rob Hobson. How to get your carbohydrate intake right What are the benefits of fasted training? How can I make sure I take on enough fuel during the bike and run legs of a triathlon? Do bananas give athletes the same amount of energy as gels? Do female athletes need to carb-load more, or less, than male ones before a race? When should you start carb-loading for a triathlon? Rob Hobson Registered nutritionist, consultant, writer and published author. Rob established his London-based nutrition consultancy in and writes regularly for Women's Health and Health and Fitness magazines, as well as the Daily Mail online. Rob is also the author of 'The Detox Kitchen Bible' and 'The Art of Sleeping: The Secret to Sleeping Better at Night for a Happier, Calmer More Successful Day'. |
Glycogen replenishment benefits -
In those cases, the total amount of carbs you eat is much more critical. By eating your carbs with other nutrients or together with certain supplements, you can speed up glycogen synthesis a bit.
Some athletes need up to 10 grams of carbs per kilogram of body weight per day to replenish their muscle glycogen completely. Since you also need to rest from training and eat plenty of calories, it can be tough to get enough. Any help along the way from other nutrients and chemicals might be welcome.
Everyone knows carbohydrates release insulin. However, so does protein , in some cases just as much. Whey protein is the insulin champ, making your pancreas release just as much insulin as the same caloric amount of sugar or white bread. A brand new meta-analysis reviewing the available research concludes that adding protein only leads to better glycogen synthesis if it also means you get more calories.
That opens up for more varied post-exercise meals. Another advantage of eating protein after a training session is, of course, building muscle. Why not kill two birds with one stone by combining carbs and protein in your post-workout meal? You get the best of both worlds, for recovery and for building muscle.
Not only do you fill up your muscles with glycogen faster and more effectively, but you also start building muscle as soon as possible. The jury is still out on the exact mechanisms, but several studies show that creatine helps you store more glycogen in your muscles after training.
And you recover better as a bonus. A cup of coffee or ten along with your post-workout carbs give your glycogen synthesis a helping hand. Unfortunately, you might need a whopping 8 mg of caffeine per kilogram of body weight to do the trick. You might get side-effects like dizziness, tremors, and nausea along with the effects you want.
If you work out afternoons or evenings, you might find yourself looking forward to a sleepless night if you take half a gram or more of caffeine a few hours before going to bed, regardless of source.
Caffeine does not help save your stored muscle glycogen for later during your training sessions. Sooner or later, such a narrow field of study is exhausted.
After the s, exercise scientists started looking at the effects of carbohydrate intake before and during exercise and competition instead.
If you eat a meal with many carbs 3—4 hours before a workout, you improve your performance compared to exercising in the fasted state. Also, you use a lot more muscle glycogen as fuel during your exercise if you eat high GI foods rather than low GI foods.
That way, you have more muscle glycogen left until the later stages of your training session. Performance-wise, things might even out regardless of carbohydrate choice.
Using more or less fat as fuel during a workout is not associated with losing body fat or body weight. As for losing body fat over time, look no further than good old and boring calories in vs.
calories out. Burning more or fewer carbs or fat during a particular workout is not a thing for weight control or losing fat. Studies that suggest a performance benefit from eating carbohydrates before training look at endurance training.
Also, the more carbs you eat, the better, at least up to a specific limit. Research shows that 2. Before a training session, current carb intake recommendations suggest that a meal providing 1—4 grams per kilogram of bodyweight 3—4 hours ahead of the workout could be a good idea for peak performance.
You rely less on muscle glycogen if you provide carbs during exercise. You have less liver glycogen than muscle glycogen, and if you have liver glycogen left, you maintain your blood sugar better, helping your muscles oxidize more carbohydrates for energy. Together, these effects allow you to train longer and harder by having some carbs ready to use during your training sessions.
If you want to use many carbohydrates from outside sources during a workout, you need to trick your intestines. Early studies showed that you absorb about 1 gram of glucose or maltodextrin per minute from your small intestine, then you saturate the transporters that move sugars through plasma membranes.
If you exercise even longer, you might benefit from up to 90 grams per hour. Commercial energy gels and home-made sugary lemonade works, too, as do any combination of these. The important thing is how your stomach reacts to carbs during a training session.
A hundred grams of raisins improve your performance just as much as an expensive commercial energy gel but might also force you to jump into a shrub to relieve yourself halfway through your workout.
Competition day is not the time to try something new. Handle that during not-so-important training sessions. When it counts, you want to use something you know your stomach tolerates without issues.
As usual, the research on the subject is endurance training-oriented. A couple of studies show improved performance when it comes to strength training, too. Feel free to give it the old college try.
Carb intake during exercise improves your performance even when the training session is shorter than an hour, even though your muscle glycogen should not be a limiting factor. You might not need to store carbs as glycogen or even digest them to benefit exercise performance. Rinsing your mouth with a carbohydrate-rich liquid for 10 seconds every five to ten minutes during a workout seems to affect the central nervous system and your performance positively, even if you spit instead of swallowing.
Most mouth rinse-studies use cycling as the exercise of choice. One meta-analysis found that carbohydrate mouth rinses improve cycling power, but that this does not translate into decreased time to complete a cycling time trial.
How is this relevant to glycogen? You see, carbohydrate mouth rinsing is more effective if you exercise during a fast or when you eat a carbohydrate-restricted diet. When your muscle glycogen levels are low. That might sound counter-intuitive, but it seems to force your muscles to adapt to the situation, leading to better results in the long run.
You improve your exercise capacity when your muscles adapt to the demands you put on them. Adaptations include things like enhanced fat oxidation, angiogenesis the process of creating new blood vessels from existing ones , and a larger mitochondrial mass.
Almost all the ATP, the primary energy source for your cells, is manufactured inside your mitochondria: the larger your mitochondrial mass, the more effective your ATP production.
Signals from your working muscles control these effects. When your muscles contract, like during a training session, a cascade of signals activates or shuts down metabolic pathways, controlling gene expressions and protein turnover.
Many decades of exercise physiology research, beginning in the early s, show us methods to provide exercising muscle with as much carbohydrate as possible, before, during, and after workouts.
A plentiful supply of carbs is key to optimal performance. At the same time, more recent research suggests that your training results might improve if you regularly train without that plentiful supply of carbs.
You rob your muscles of their preferred fuel and force them to adapt to lesser sources. You also get a more effective fatty acid turnover in your muscles and your entire body. The glycogen content in your muscles and how much carbs you eat add to these effects.
That kind of carbohydrate restriction can improve your performance and training capacity over time. In other words, you train without a lot of carbs leading up to a competition or an important event, and then you make sure you load your muscles with glycogen and eat plenty of carbs when it counts.
That way, you combine the greater training adaptations from carbohydrate restriction with the benefits of carbohydrate loading, giving you the best possible performance when you want it and need it the most. If restricting carbohydrates means better results, no carbohydrates do not mean even better results.
That could have the opposite effects, leading to low energy availability, fatigue, and even loss of muscle mass and depressed immune functions. Training without enough carbohydrates might be something for elite athletes who need optimal results at all costs to consider.
However, the casual athlete likely finds that method of training less than fun. And fun is integral to regular exercise habits. It has been busy keeping your blood sugar stable while you were snoring.
You force your body to use more fat as fuel during your workouts, increase the activity of enzymes controlling muscle glucose uptake, improve fat oxidation, and optimize mitochondrial function, compared to always loading up on carbs before your training sessions.
Exercising before breakfast like this leads to similar training adaptations in the long run as more dedicated carbohydrate restriction. As usual, strength training research is less abundant, and that research tends to be ambiguous. There is no consensus yet. You get the same anabolic effects and stimulate muscle protein synthesis just as well regardless.
The anabolic response to a strength training session is mainly dependent on signaling mechanisms and metabolic pathways, just like endurance training. However, the two different types of exercise activate different pathways.
One of the most powerful ones for building muscle is the so-called mTOR-complex. Signaling pathways activated by low energy availability and depleted glycogen reserves inhibit mTOR. Muscle protein synthesis is the essential part of the muscle protein balance for building muscle mass.
Muscle protein breakdown also factors in. Research from Swedish scientists suggests more significant muscle breakdown if you train with depleted muscle glycogen. Insulin, in turn, reduces muscle breakdown and improves nutrient uptake in your muscles. 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.
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