Muscle glycogen what. "Fuel reserve" of the body: how to replenish glycogen stores? Where is glycogen stored?

Full recovery depleted glycogen- it's not easy. This often takes days rather than the seconds, minutes or hours needed to restore the metabolic phosphagen system and lactic acid. The figure shows the recovery process under three conditions: (1) in people on a high carbohydrate diet; (2) in people whose diets are high in fat and protein; (3) in people without food.

It is seen that people in food which are rich in carbohydrates, full recovery occurs in about 2 days. Conversely, people who eat a lot of fat and protein or don't eat at all show very little recovery after 5 days. This comparison suggests that it is important for an athlete to: (1) eat a high-carbohydrate diet before a debilitating sporting event; (2) not engage in exhaustive physical activity for 48 hours prior to the upcoming event.

In addition to a large number carbohydrates, used by muscles during physical work, especially in the early stages of exercise, as a source of energy, muscles use a large amount of fat in the form of fatty acids and acetoacetic acid, and to a much lesser extent - proteins in the form of amino acids. In fact, even under the best conditions during prolonged sports activities lasting more than 4-5 hours, muscle glycogen stores are depleted almost completely and further contribute little to providing energy for muscle contractions. In these cases, the muscle depends on other sources of energy, mainly fat.

The figure shows data on the relative use of carbohydrates and fats as an energy source during long-term exhausting physical activity with three types of diets: high-carbohydrate, mixed and rich in fats. It can be seen that in the first seconds or minutes of the load, carbohydrates are the main energy supplier, but by the time of depletion, up to 60-85% of the energy is extracted from fats, and not from carbohydrates.

Not all carbohydrate energy comes from muscle stores. glycogen. In fact, almost as much glycogen is stored in the liver, from where it can be released into the blood in the form of glucose and taken up by the muscles for use as an energy source. In addition, glucose solutions given to athletes during a sporting event can provide up to 30-40% of the energy needed during long-term exercise, such as marathon running.

Therefore, at presence of muscle glycogen and glucose blood, they are the main nutrients used as an energy source for intense muscle activity. Even so, to provide energy for a long-term heavy load, usually about 3-4 hours after the start of work, the source of more than 50% of the required energy is fat.

The importance of training with maximum load. One of the cardinal principles of muscle development during athletic training is as follows. The strength of muscles that function without load, even if they contract indefinitely, practically does not increase. On the other hand, if the muscles contract in excess of 50% of the maximum contraction force, their strength quickly increases, even if the contractions are performed only a few times a day.

Based on this principle Muscle development experiments have shown that a set of exercises consisting of approximately 6 muscle contractions with maximum load, performed 3 times a day, 3 days a week, gives an optimal increase in muscle strength without the development of chronic muscle fatigue.

The top curve in the figure shows percentage the increase in strength that can be achieved with this maximum load training program in a previously untrained young adult. It can be seen that muscle strength increases by about 30% during the first 6-8 weeks, but after that it practically does not change (plateau on the curve). Along with this increase in strength, about the same percentage increases in muscle mass, which is called muscle hypertrophy.

In old age, many people are so little are moving that their muscles are atrophying to an extreme degree. In these cases, muscle training often increases muscle strength by more than 100%.

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It so happened that the concept of glycogen was bypassed on this blog. Many articles have used this term, implying the literacy and breadth of the modern reader's outlook. In order to dot all the and, remove possible "incomprehensibility" and finally figure out what glycogen in muscles is, this article was written. There will be no abstruse theory in it, but there will be a lot of such information that can be taken and applied.

About muscle glycogen

What is glycogen?

Glycogen is a canned carbohydrate, the energy store of our body, assembled from glucose molecules, forming a chain. After eating, a large amount of glucose enters the body. Our body stores its excess for its energy purposes in the form of glycogen.

When the blood glucose level decreases in the body (due to exercise, hunger, etc.), enzymes break down glycogen to glucose, as a result, its level is maintained at a normal level and the brain, internal organs, and muscles (during training) receive glucose for energy reproduction.

In the liver, release free glucose into the blood. In muscles - to give energy

Glycogen stores are located mainly in the muscles and liver. In the muscles, its content is 300-400 g, in the liver another 50 g, and another 10 g travel through our blood in the form of free glucose.

The main function of liver glycogen is to keep blood sugar levels at a healthy level. Liver depots also ensure the normal functioning of the brain (including general tone). Glycogen in the muscles is important in strength sports, because. the ability to understand the mechanism of its recovery will help you in your sports goals.

Muscle glycogen: its depletion and replenishment

I see no point in delving into the biochemistry of glycogen synthesis processes. Instead of giving formulas here, the information that can be applied in practice will be the most valuable.

Muscle glycogen is needed for:

energy functions of the muscle (contraction, stretching),
visual effect of muscle fullness,
to turn on the process of protein synthesis!!! (building new muscles). Without energy in muscle cells, the growth of new structures is impossible (that is, both proteins and carbohydrates are needed). This is why low-carb diets work so poorly. Few carbs - little glycogen - lots of fat and lots of muscle.

Only carbohydrate can go to glycogen. Therefore, it is vital to keep carbohydrates in your diet at least 50% of your total calories. By consuming a normal level of carbohydrates (about 60% of the daily diet), you preserve your own glycogen to the maximum and make the body oxidize carbohydrates very well.

If the glycogen depots are filled, the muscles are visually larger (not flat, but voluminous, inflated), due to the presence of glycogen granules in the volume of the sarcoplasm. In turn, each gram of glucose attracts and retains 3 grams of water. This is the effect of fullness - the retention of water in the muscles (this is absolutely normal).

For a 70 kg man with 300 g of muscle glycogen stores, his energy reserves will be 1200 kcal (1 g of carbohydrate provides 4 kcal) for future costs. You yourself understand that it will be extremely difficult to burn all the glycogen. There is simply no training of such intensity in the world of fitness.

It is impossible to completely deplete glycogen stores in bodybuilding training. The intensity of training will burn 35-40% of muscle glycogen. Only in moving and high-intensity sports does deep exhaustion really occur.

It is worth replenishing glycogen stores not within 1 hour (protein-carbohydrate window is a myth, more) after training, but for a long time at your disposal. Loading doses of carbohydrates only matter if you need to restore muscle glycogen by tomorrow's workout (for example, after three days of carbohydrate unloading or if you have daily workouts).

An example of an emergency glycogen replenishment cheat meal

In this situation, it is worth giving preference to carbohydrates with a high glycemic index in large quantities - 500-800 g. Depending on the weight of the athlete (more muscles, more “coals”), such a load will optimally replenish muscle depots.

In all other cases, the replenishment of glycogen stores is influenced by the total amount of carbohydrates eaten per day (it does not matter fractionally or at one time).

You can increase the volume of your glycogen stores. With an increase in fitness, the volume of muscle sarcoplasm also grows, which means that more glycogen can be placed in them. In addition, with phases of unloading and loading, it allows the body to increase its reserves due to glycogen overcompensation.

Compensation of muscle glycogen

So, here are the two main factors affecting the restoration of glycogen:

Depletion of glycogen during training.
Diet (the key point is the amount of carbohydrates).

Full replenishment of glycogen depots occurs in intervals of at least 12-48 hours, which means that it makes sense to train each muscle group after this interval in order to deplete glycogen stores, to increase and overcompensate muscle depots.

Such training is aimed at "acidifying" the muscles with anaerobic glycolysis products, the approach in the exercise lasts 20-30 seconds, with a small weight in the region of 55-60% from the RM to the "burning". These are light pumping workouts for the development of muscle energy reserves (well, practicing exercise techniques).

For nutrition. If you have correctly selected the daily calorie content and the ratio of proteins, fats and carbohydrates, then your glycogen depots in the muscles and liver will be completely filled. What does it mean to correctly select the calorie content and macro (ratio B/F/U):

Start with protein. 1.5-2 g of protein per 1 kg of weight. Multiply the number of grams of protein by 4 and get the daily calorie content of the protein.
Continue with fat. Get 15-20% of your daily calories from fat. 1 g of fat provides 9 kcal.
Everything else will come from carbohydrates. They regulate the total calorie content (calorie deficit for cutting, surplus for weight).

As an example, an absolutely working scheme, both for weight gain and for weight loss: 60 (y) / 20 (b) / 20 (g). Lowering carbohydrates below 50%, and fats below 15% is not recommended.

Glycogen depots are not a bottomless barrel. They can take in a limited amount of carbohydrates. There is a study by Acheson et. al., 1982, in which subjects were preliminarily depleted of glycogen and then fed 700-900 g of carbohydrates for 3 days. Two days later, they began the process of fat accumulation. Conclusion: such huge doses of carbohydrates of 700 g or more for several days in a row lead to their conversion into fats. Gluttony is useless.

Conclusion

I hope this article has helped you understand the concept of muscle glycogen, and practical calculations will be of real benefit in gaining a beautiful and strong body. If you have any questions feel free to ask them in the comments below!

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Glycogen is the main fuel store used by our body. Glucose, produced by the body from carbohydrates consumed with food, serves as a source of energy throughout the day. Sometimes it happens that glucose reserves are used up and not restored. In such a situation, the body begins to expend its energy reserves, that is, glycogen stored in muscle mass and liver cells, converting it into glucose. Physical activity, illness, and certain dietary habits can deplete glycogen stores more quickly. Glycogen stores can be restored in various ways, depending on what exactly led to their reduction.

Steps

Part 1

Recovery of glycogen after exercise

Drink sports drinks. Consuming these drinks during sporting events will provide your body with a constant supply of carbohydrates; in addition, the caffeine found in some drinks also increases endurance. Sports drinks also contain sodium and potassium, which are needed to maintain electrolyte balance.

Use insulin or other diabetic medicines. In violation of the functions of the pancreas, both oral administration and intravenous injection of appropriate drugs help.

Stick to your diet and exercise routine. Even the smallest changes can lead to undesirable results. Before changing your diet or exercise regimen, check with your doctor.

Deal with a bout of hypoglycemia. In diabetic patients, hypoglycemia develops quite rapidly. Warning signs include dizziness, fatigue, confusion, difficulty understanding the words of others, and difficulty speaking.

Prepare an emergency kit. Many people with diabetes carry a small first aid kit containing glucose gel or tablets and possibly a glucagon syringe and simple instructions for others on how to help if needed.

Tell family and friends about first aid measures. In an acute attack of hypoglycemia, a diabetic patient will not be able to independently inject.

Glycogen stores - a polysaccharide formed by glucose residues - are the "fuel reserve" of our body, which allows us to produce energy throughout the day. We get glucose by eating carbohydrate foods, but it happens that the reserves of this substance are depleted for one reason or another. In this case, the body uses glycogen from the muscles and liver, converting it into glucose. Exercise, disease, and certain dietary habits contribute to a more rapid decrease in the amount of glycogen in the body.

How to replenish glycogen stores after training?

Carbohydrates that enter the body with food are converted into glucose as a result of metabolism. It is carbohydrates that are necessary to maintain normal blood glucose levels and sufficient energy for daily activities. When the body determines that the level of glucose is excessive, it converts it to glycogen through the process of glycogenesis. Glycogen stores are stored in muscle tissue and the liver. When blood glucose levels decrease, glycogen is converted back to glucose through the process of glycolysis.

During intense exercise, glucose is consumed faster, as a result of which the body begins to receive it from glycogen stores.

When performing anaerobic exercises (for example, strength), which involve a short period of high activity, mainly glycogen from muscle tissue is used for energy. When performing aerobic exercise, which requires staying active for longer periods of time, the glycogen stored in the liver is consumed mainly. Therefore, for example, marathon runners often face the problem of glucose depletion. In this case, symptoms of hypoglycemia appear:

fatigue;
lack of coordination;
dizziness;
concentration problems.

For about two hours after an intense workout, the body is able to more effectively restore glycogen levels - the so-called carbohydrate window. Therefore, immediately after sports, it is recommended to eat carbohydrates (to restore glycogen stores) and proteins (to restore muscle tissue), for example:

fruits;
milk, including chocolate;
vegetables;
nuts;
honey.

Foods prepared with processed sugars are also a source of simple carbohydrates (sweets, cakes), but the nutritional value of such products is low.

Sports drinks are another way to replenish your glycogen stores before or after physical activity. For example, during long workouts, it is recommended to choose drinks containing 4-8% carbohydrates, 20-30 meq/l sodium and 2-5 meq/l potassium.

How to restore glycogen stores in diabetes?

Insulin and glucagon are two hormones produced by the pancreas. These hormones are antagonists, that is, they perform opposite functions.

Insulin is responsible for moving glucose into the body's cells where it is used for energy by removing excess glucose from the bloodstream and converting it into glycogen, which is stored in muscle and liver tissue for later use.
When blood glucose levels drop, the pancreas starts producing glucagon. Under the action of this hormone, glycogen stores are used to obtain the glucose necessary for energy production.

In diabetics, the pancreas does not function properly, so insulin and glucagon are not produced in sufficient quantities. This leads to:

Glucose cannot properly enter tissue cells for energy production.
Excess glucose in the blood is not effectively stored as glycogen.
With a lack of energy, the body cannot get enough glucose from glycogen stores.

Such disorders lead to the fact that diabetics are at high risk of hypoglycemia. Although anyone can experience the condition, people with diabetes are more likely to have low blood glucose levels. Hypoglycemia can cause the following symptoms:

hunger;
nausea;
shiver;
nervousness;
dizziness;
blanching of the skin;
sweating;
drowsiness;
confusion;
anxiety;
weakness;
disorientation and loss of coordination.

Convulsions, coma, and even death are dangerous consequences of hypoglycemia.

Therefore, diabetics must be sure to take the medications prescribed by the attending physician, as well as follow the diet and exercise regimen established by the doctor.

What to do in case of an attack of hypoglycemia:

Recognize early (symptoms listed above).
If a person is conscious, ensure the intake of fast carbohydrates (a couple of glucose tablets, a spoonful of sugar or honey, natural fruit juice, raisins, etc.).
If the person is unconscious, call an ambulance.
Use a pre-prepared first aid kit, which should include glucose tablets, everything you need for an injection of glucagon, an available step-by-step description of the necessary actions. It is better for a diabetic to collect such a first-aid kit with a doctor and carry it with you just in case.

How to replenish glycogen stores with a low-carb diet?

First, make sure that a low-carbohydrate diet is necessary for you, or at least harmless to your body, by first consulting with your doctor. Secondly, remember: if you eat less than 20 grams of carbohydrates per day, you should not resort to intense physical activity.

If you still decide to try a low-carb diet to maintain glycogen stores, you must:

Together with a specialist, choose a safe framework for restricting carbohydrate foods in the diet, taking into account your age, health status and level of physical activity.
Remember that, first of all, the body uses glucose from the blood to produce energy, then glycogen stores from muscle tissue and the liver, therefore, with frequent and intense training, these reserves run out, and carbohydrates are needed to replenish them. If they are not ingested, the risk of hypoglycemia increases.
Control the intensity of your workouts. If you are trying to lose weight, exercise is a great way to keep your body in shape. However, moderation and not too long workouts are equally important.

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Steps

Part 1

Recovery of glycogen after exercise

Familiarize yourself with carbohydrate metabolism in the human body. Carbohydrates that come with food are broken down inside the body to form glucose. These carbohydrates serve as the main components that maintain blood glucose levels necessary for daily activities.

Consider what happens when you perform anaerobic and aerobic exercise. Anaerobic exercises are characterized by short-term stress; it can be strength training (weight lifting). Aerobic exercise lasts longer and makes the heart and lungs work harder.

After an intense workout, immediately eat or drink something that contains simple carbohydrates. The body most effectively replenishes glycogen stores within two hours after intense physical exertion.

Glycogen stores are restored within at least 20 hours. Eating 50 grams of carbs every two hours will take 20 to 28 hours to fully restore your body's glycogen stores.

Get ready for grueling competitions. Athletes specifically develop endurance for participation in marathon running, triathlon, cross-country skiing or long-distance swimming competitions. To achieve high results, they also learn to manage their glycogen stores in their bodies.

Consider doing a carb-load. Carb loading is often used by athletes to prepare for grueling competitions where high endurance is required for at least 90 minutes. This method consists in the use of carbohydrate-rich foods on a special schedule, due to which the glycogen store in the body increases, surpassing the average level.

Eat carbohydrate-rich meals right before the competition. In this case, your body will be able to quickly process the recently received carbohydrates, which will further increase the flow of energy.

Part 2

The role of glycogen in diabetes

Consider the functions performed in the body by insulin and glucagon. These substances are hormones produced by the pancreas.

The role of glucagon When blood glucose levels drop, the body signals the pancreas to release glucagon.

Consider what happens in diabetes. In people with diabetes, the function of the pancreas is impaired, as a result of which the hormones insulin and glucagon are not produced or do not enter the body as they should.

Familiarize yourself with the symptoms of hypoglycemia. Although anyone can experience hypoglycemia, people with diabetes are more prone to abnormally low blood glucose, i.e. hypoglycemia.

Be aware of the risk. Acute hypoglycemia, if not treated properly, can lead to loss of consciousness, coma, and even death.

Use insulin or other diabetic medicines. In violation of the functions of the pancreas, both oral administration and intravenous injection of appropriate drugs help.

Stick to your diet and exercise routine. Even the smallest changes can lead to undesirable results. Before changing your diet or exercise regimen, check with your doctor.