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.
During anaerobic exercise (such as strength training), which involves a short period of high activity, glycogen from muscle tissue is mainly used for energy. When performing aerobic exercise, which requires staying active for longer periods of time, the glycogen stored in the liver is mainly used. Because, 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 cells of the body, 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 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 generate 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.
A story about glycogen in muscles, about how to accumulate it and how to increase it in muscle tissues. You will find out how long it takes for glycogen stores to be restored and how you can quickly burn them. But first things first. Go!
“You shouldn’t be a bodybuilder, Vanya,” said the Gray Wolf. “You are doing everything wrong. First you need to energize, then train, and after training replenish the supply. What are you doing? Hungry, you throw yourself at the bar like a dog at a bone, and then you wonder why the muscles on you are getting thinner and thinner ...
Hello friends! Many things can be learned in practice, but without theory, we risk spending three times as much time and achieving only very modest results. Before you start working on building your own relief, you need to become a little more skilled in understanding what glycogen is in the muscles, and how our victories depend on it.
What it is? The main energy NZ of any living being. This is a component that, if necessary, is broken down to glucose with the help of specific enzymes and gives us strength.
You to me - I to you
Most glycogen in percentage terms accumulates in hepatocytes. Why do I say this, because the peculiarity of mobilization is that the stock accumulated here cannot be directly used for our muscles? But it is no less important and provides the body with a constant level of sugar in the blood, gives energy for the functioning of brain cells, as well as all internal organs.
For muscles, first of all, their own energy stores matter. Synthesized and broken down in muscle tissue, glycogen provides work and recovery. But in order to build, you first need to get building material.
- in case it is necessary to "dry" the muscles - we reduce the calorie content of carbohydrates;
- to gain mass - increase.
Fat and protein remain the same. That's all!
Today we will analyze what glycogen is in muscles, how to accumulate and spend it correctly, and why do we need it at all? What is this component responsible for?
Hello dear athletes! Svetlana Morozova is with you. We have already analyzed more than once where our energy comes from during training. And today we will finally talk about the main energy supply of muscles - glycogen. Go!
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Glycogen - spare or main player?
Energy. We need it every second, regardless of whether we are pulling iron in the gym or just thinking about it while lying on the couch. As you must remember, our main source of energy is. All carbohydrates that we eat with food are broken down to glucose: simple - immediately, complex - gradually.
This glucose reacts with insulin, a hormone from the pancreas. Insulin "gives the go-ahead" for its absorption, and then glucose forms ATP molecules - adesine triphosphate - our energy engine. And glucose residues that are not consumed immediately are processed and deposited in the liver and muscles in the form of glycogen.
Features of its mobilization in the liver is that its depot is quite large here - 6% of the total mass of the liver. From here it goes to maintain blood glucose, i.e. for the energy of all organs and systems. In the muscle depot, this component is responsible for the work and recovery of the muscles themselves.
The glycogen reservoir in the muscles is initially small. It is concentrated in the sarcoplasm (muscle nutrient fluid), and here the glycogen concentration is only 1% of the total muscle mass. When compared with the liver, the difference is very big.
However, with regular training, the muscles increase, and the reservoir itself (sarcoplasm) too. That is why it is difficult for an untrained person to do the same exercises that a professional easily performs - there is simply less energy in the muscles.
Glycogen in muscles: functions
So, to summarize, why do we need muscle glycogen:
- Fills the muscles, because of this they look elastic, toned, a clear relief appears;
- Gives energy to direct muscle functions (stretching, contraction);
- Prevents burning of muscles during increased loads;
- Provides energy absorption - restores muscle fibers and helps them grow. Without carbohydrates, muscles cannot obtain and build muscle fibers from them.
Spent
After the glycogen in the muscles runs out, the muscles get energy by breaking down fat. If the training is calculated, that's exactly what they achieve.
If they want to build muscle, then the training is built in such a way that all the glycogen is spent and does not have time. However, if at the time of the start of the training there was not enough glycogen, then the breakdown of the protein - the muscles themselves - already begins.
Everyone is afraid of this - both losing weight and gaining mass. The desired relief not only does not come, but completely “melts”, muscle recovery then takes a long and difficult time. And the training itself is harder, there is not enough strength even for the usual loads.
That is why all training schemes are based on glycogen accounting. Its synthesis and breakdown in muscle tissue allow us to lose weight and build muscle. If everything happens on time.
Surely you do not want to work "idle". You want a good relief and a minimum of body fat, right? And for this you need to know how to properly deplete glycogen stores, and be able to replenish them. This is what we will analyze now.
Competent spending
Let's see how to properly use muscle glycogen if you want:
- lose weight. To burn fat quickly, exercise when your glycogen stores are depleted. For example, in the morning on an empty stomach or at least 2 hours after eating. And then do not rush to eat. The body will take the necessary energy for recovery primarily from fat. But don't forget!
In this case, the training time should be at least half an hour. This is about as much as it takes to deplete muscle glycogen. With aerobic training (with increased access to oxygen), the fat burning process is easier.
If you have chosen interval training, then it is more energy intensive, and 15 minutes will be enough for the fat to go. I have a separate article about the features, I advise you to read it.
- Gain muscle mass. In this case, on the contrary, before the start of training, you need to increase the level of muscle glycogen. Therefore, before training, it is worth eating carbohydrate food. It should be something easily digestible, like a piece of fruit, some cereal, or a weight gainer. Plus light proteins, like cottage cheese or low-fat yogurt. And 2 hours before that, be sure to have a full meal.
To gain muscle mass, the training program must include both aerobic and strength (anaerobic) exercises. The latter provoke microtraumas in myofibrils, it is during their healing that muscles grow.
Training should not be intense and long. Technique is important here, but not speed. You need to properly load each muscle group, it will not work quickly.
We restore the wasted
The maximum recovery time for muscle glycogen stores depends on several conditions:
- Speed (therefore, the primary task for both losing weight and gaining mass is to speed up the metabolism);
- The duration of the workout. Everything is logical here: the longer, the longer the recovery;
- Type of exercise: after aerobic training, recovery is fast, up to two days; anaerobic ones require a longer recovery, it may take up to a week for one muscle group;
- The degree of training of a person: the more trained, the more he has a depot of glycogen, remember? And the longer it will take him to recover.
Therefore, we start separately from our particular case. We distribute training days by muscle groups: today is leg day, the day after tomorrow is arm and chest day, and the next time is back day. And it turns out that each group is trained once a week. With especially hard training - even 1 time in 2 weeks.
Therefore, low-carb diets when gaining muscle mass are a so-so idea.
Another thing is if you use BEACH - protein-carbohydrate alternation. But this method is good for bodybuilders before competitions - it allows you to dry fat and not lose muscle. Often this is not worth doing.
Normal daily nutrition "by weight" - when carbohydrates occupy 50-60% of the total amount of food. Complex carbohydrates, of course. Cereals, vegetables, fruits, cereals, bran, whole grain bread.
For weight loss, carbohydrates need less, up to 40%.
Calculate your individual calorie intake. The easiest way to do this is with an online calculator. And then calculate specifically the proportion of carbohydrates.
I hope this article will help you properly utilize your glycogen reserves for your goals.
Be healthy and happy!
See you soon!
The resistance of our body to adverse environmental conditions is explained by its ability to make timely reserves of nutrients. One of the important "reserve" substances of the body is glycogen - a polysaccharide formed from glucose residues.
Provided that a person daily receives the necessary norm of carbohydrates, then glucose, which is in the form of glycogen in cells, can be left in reserve. If a person experiences energy hunger, in this case, glycogen is activated, with its subsequent transformation into glucose.
Foods rich in glycogen:
General characteristics of glycogen
Glycogen is commonly called animal starch. It is a storage carbohydrate that is produced in the body of animals and humans. Its chemical formula is (C 6 H 10 O 5) n. Glycogen is a compound of glucose, which is deposited in the form of small granules in the cytoplasm of muscle cells, liver, kidneys, as well as in brain cells and white blood cells. Thus, glycogen is an energy reserve that can compensate for the lack of glucose in the absence of proper nutrition of the body.
Liver cells (hepatocytes) are leaders in the accumulation of glycogen! They can consist of this substance by 8 percent of their weight. At the same time, muscle cells and other organs are able to accumulate glycogen in an amount of no more than 1 - 1.5%. In adults, the total amount of liver glycogen can reach 100-120 grams!
Daily requirement of the body for glycogen
According to the recommendation of doctors, the daily rate of glycogen should not be lower than 100 grams per day. Although it must be taken into account that glycogen consists of glucose molecules, and the calculation can only be carried out on an interdependent basis.
The need for glycogen increases:
- In case of increased physical exertion associated with the performance of a large number of monotonous manipulations. As a result, the muscles suffer from a lack of blood supply, as well as a lack of glucose in the blood.
- When performing work related to brain activity. In this case, the glycogen contained in the brain cells is quickly converted into the energy needed for work. The cells themselves, having given away the accumulated, require replenishment of stocks.
- In case of limited food. In this case, the body, not receiving glucose from food, begins to process its reserves.
The need for glycogen decreases:
- With the use of large amounts of glucose and glucose-like compounds.
- In diseases associated with increased glucose intake.
- With liver diseases.
- With glycogenesis caused by a violation of enzymatic activity.
Glycogen absorption
Glycogen belongs to the group of quickly digestible carbohydrates, with a delay in execution. This formulation is explained as follows: as long as there are enough other sources of energy in the body, glycogen granules will be stored intact. But as soon as the brain gives a signal about the lack of energy supply, glycogen under the influence of enzymes begins to be converted into glucose.
Useful properties of glycogen and its effect on the body
Since the glycogen molecule is represented by a glucose polysaccharide, its beneficial properties, as well as the effect on the body, correspond to the properties of glucose.
Glycogen is a complete source of energy for the body during a period of lack of nutrients, it is necessary for full-fledged mental and physical activity.
Interaction with essential elements
Glycogen has the ability to quickly convert into glucose molecules. At the same time, it is in excellent contact with water, oxygen, ribonucleic (RNA) and deoxyribonucleic (DNA) acids.
Signs of a lack of glycogen in the body
- apathy;
- memory impairment;
- decrease in muscle mass;
- weak immunity;
- depressive mood.
Signs of excess glycogen
- thickening of the blood;
- violations of the liver;
- problems with the small intestine;
- weight gain.
Glycogen for beauty and health
Since glycogen is an internal source of energy in the body, its deficiency can cause a general decrease in the energy of the whole organism. This is reflected in the activity of hair follicles, skin cells, and also manifests itself in the loss of eye shine.
Glycogen is a reserve of carbohydrates accumulated in the muscles and liver, which can be used as the metabolic requirement increases. In its structure, glycogen represents hundreds of interconnected glucose molecules, so it is considered. The substance is sometimes referred to as "animal starch" because it is similar in structure to regular starch.
Recall that the storage of glucose in its pure form is unacceptable for metabolism - its high content in cells creates a highly hypertonic environment, leading to an influx of water and development. In contrast, glycogen is insoluble in water and eliminates unwanted reactions¹. The substance is synthesized in the liver (this is where carbohydrates are processed), and accumulates in the muscles.
In the event that the level of glucose in the blood decreases (for example, after a few hours after eating or during active physical exertion), the body begins to produce special enzymes. As a result of this process, the glycogen accumulated in the muscles begins to break down into glucose molecules, becoming a source of fast energy.
Glycogen and glycemic index of food
Carbohydrates eaten during digestion are broken down into glucose, after which it enters the bloodstream. Note that fats and proteins cannot be converted into glucose (and into glycogen). The aforementioned glucose is used by the body both for current energy needs (for example, during physical training), and to create reserve energy reserves - that is, fat reserves.
At the same time, the quality of processing carbohydrates into glycogen directly depends on food. Despite the fact that simple carbohydrates increase blood glucose levels as quickly as possible, a significant part of them is converted into fat. In contrast, the energy of complex carbohydrates, obtained by the body gradually, is more fully converted into glycogen contained in the muscles.
In the body, glycogen accumulates mainly in the liver (about 100-120 g) and in muscle tissue (from 200 to 600 g)¹. It is believed that approximately 1% of the total muscle weight falls on it. Note that the amount of muscle mass is directly related to the content of glycogen in the body - an unsportsmanlike person can have reserves of 200-300 g, while a muscular athlete can have up to 600 g.
It should also be mentioned that liver glycogen stores are used to meet the glucose energy requirements throughout the body, while muscle glycogen stores are available exclusively for local consumption. In other words, if you're doing squats, then your body is only able to use glycogen from your leg muscles, not from your biceps or triceps.
Functions of glycogen in muscles
From the point of view of biology, glycogen does not accumulate in the muscle fibers themselves, but in the sarcoplasm - the nutrient fluid surrounding them. Fitseven has already written about what is largely associated with an increase in the volume of this particular nutrient fluid - muscles are similar in structure to a sponge that absorbs sarcoplasm and increases in size.
Regular strength training has a positive effect on the size of glycogen depots and the amount of sarcoplasm, making the muscles visually larger and more voluminous. At the same time, the number of muscle fibers is set first of all and practically does not change during a person's life, regardless of training - only the body's ability to accumulate more glycogen changes.
Glycogen in the liver
The liver is the body's main filtering organ. In particular, it processes carbohydrates supplied with food - however, the liver can process no more than 100 g of glucose at a time. In the case of a chronic excess of fast carbohydrates in the diet, this figure rises. As a result, liver cells can convert sugar into fatty acids. In this case, the stage of glycogen is excluded, and fatty degeneration of the liver begins.
Effects of Glycogen on Muscles: Biochemistry
Successful training for muscle recruitment requires two conditions - firstly, the presence of sufficient glycogen stores in the muscles before training, and, secondly, the successful restoration of glycogen depots at the end of it. By doing strength exercises without glycogen stores in the hope of "drying out", you are forcing the body to burn muscle in the first place.
For muscle growth, it is not so much protein intake that is important, but the presence of a significant amount of carbohydrates in the diet. In particular, a sufficient intake of carbohydrates immediately after the end of the workout during the “ ” period is necessary to replenish glycogen stores and stop catabolic processes. In contrast, you can't build muscle on a carbohydrate-free diet.
How to increase glycogen stores?
Glycogen stores in the muscles are replenished either with carbohydrates from food, or by using a sports gainer (a mixture of protein and carbohydrates in the form). As we mentioned above, in the process of digestion, complex carbohydrates are broken down into simple ones; first they enter the blood in the form of glucose, and then they are processed by the body to glycogen.
The lower the glycemic index of a particular carbohydrate, the slower it releases its energy into the blood and the higher its percentage of conversion is into glycogen depots, and not into subcutaneous fat. This rule is of particular importance in the evening - unfortunately, simple carbohydrates eaten at dinner will go primarily to belly fat.
What increases the amount of glycogen in the muscles:
- Regular strength training
- Eating low glycemic carbohydrates
- Reception after training
- Revitalizing muscle massage
The effect of glycogen on fat burning
If you want to burn fat through training, remember that the body first uses glycogen stores and only then moves on to fat stores. It is on this fact that the recommendation is based that the effective one should be carried out for at least 40-45 minutes with a moderate pulse - first the body spends glycogen, then switches to fat.
Practice shows that fat burns fastest when doing cardio in the morning on an empty stomach or using. Since in these cases the level of glucose in the blood is already at a minimum level, from the first minutes of training, glycogen stores from the muscles (and then fat) are spent, and not glucose energy from the blood at all.
***
Glycogen is the main form of glucose energy storage in animal cells (plants do not have glycogen). In the body of an adult, approximately 200-300 g of glycogen accumulates, stored mainly in the liver and muscles. Glycogen is wasted during strength and cardio training, and for muscle growth it is extremely important to properly replenish its reserves.
Scientific sources:
- Fundamentals of glycogen metabolism for coaches and athletes,