7 Ways to Increase Muscle Glycogen Stores Without Gaining Fat

Sports achievements depend on a number of factors: building cycles in the training process, recovery and rest, nutrition, and so on. If we consider the last point in detail, glycogen deserves special attention. Every athlete should know about its effect on the body and training productivity. Does the topic seem difficult? Let's figure it out together!

Sources of energy for the human body are protein, carbohydrates and fats. When it comes to carbohydrates, this raises concerns, especially among those losing weight and athletes who are cutting. This is due to the fact that excessive consumption of macronutrients leads to excess weight gain. But is it really that bad?

In this article we will look at:

• what is glycogen and its effect on the body and training;
• places of accumulation and methods of replenishment of stocks;
• the effect of glycogen on muscle gain and fat burning.

What is glycogen

Glycogen is a type of complex carbohydrate, a polysaccharide, containing several glucose molecules. Roughly speaking, this is neutralized sugar in its pure form, which does not enter the bloodstream until the need arises. The process works both ways:

• after eating, glucose enters the blood, and the excess is stored in the form of glycogen;
• During physical activity, glucose levels drop, the body begins to break down glycogen with the help of enzymes, returning glucose levels to normal.

The polysaccharide is confused with the hormone glucogen, which is produced in the pancreas and, together with insulin, maintains the concentration of glucose in the blood.

Glycogen in the body[edit | edit code]

The structure of glycogen (from glucose residues) Glycogen grains in liver cells (purple color)
Glycogen

is a complex carbohydrate that consists of glucose molecules connected in a chain. After eating, a large amount of glucose begins to enter the blood and the human body stores excess glucose in the form of glycogen. When blood glucose levels begin to decrease (for example, during exercise), the body breaks down glycogen with the help of enzymes, as a result of which glucose levels remain normal and organs (including muscles during exercise) receive enough of it to produce energy.

Glycogen is deposited mainly in the liver and muscles. The total glycogen reserve in the liver and muscles of an adult is 300-400 g (“Human Physiology” A.S. Solodkov, E.B. Sologub). In bodybuilding, only the glycogen contained in muscle tissue matters.

When performing strength exercises (bodybuilding, powerlifting), general fatigue occurs due to depletion of glycogen reserves, therefore, 2 hours before training, it is recommended to eat a carbohydrate-rich meal to replenish glycogen reserves.

Biochemistry and physiology[edit | edit code]

From a chemical point of view, glycogen (C6H10O5)n is a polysaccharide formed by glucose residues linked by α-1→4 bonds (α-1→6 at branching sites); the main storage carbohydrate in humans and animals. Glycogen (also sometimes called animal starch, although the term is imprecise) is the primary storage form of glucose in animal cells. Deposited in the form of granules in the cytoplasm in many types of cells (mainly liver and muscles). Glycogen forms an energy reserve that can be quickly mobilized if necessary to compensate for a sudden lack of glucose. Glycogen storage, however, is not as dense in calories per gram as triglyceride (fat) storage. Only glycogen stored in liver cells (hepatocytes) can be converted into glucose to feed the entire body. The glycogen content in the liver, with an increase in its synthesis, can reach 5-6% of the liver weight.[1] The total mass of glycogen in the liver can reach 100-120 grams in adults. In muscles, glycogen is converted into glucose exclusively for local consumption and accumulates in much lower concentrations (no more than 1% of the total muscle mass), while at the same time its total muscle reserve can exceed the reserve accumulated in hepatocytes. Small amounts of glycogen are found in the kidneys, and even smaller amounts are found in certain types of brain cells (glial cells) and white blood cells.

Glycogen is also present in fungal cells as a storage carbohydrate.

Glycogen metabolism[edit | edit code]

When there is a lack of glucose in the body, glycogen is broken down by enzymes into glucose, which enters the blood. Regulation of the synthesis and breakdown of glycogen is carried out by the nervous system and hormones. Hereditary defects in enzymes involved in the synthesis or breakdown of glycogen lead to the development of rare pathological syndromes - glycogenosis.

Regulation of glycogen breakdown[edit | edit code]

Rice.
25.1. Regulation of glycogen breakdown. The breakdown of glycogen in muscles is initiated by adrenaline, which binds to its receptor and activates adenylate cyclase. Adenylate cyclase begins to synthesize cyclic AMP. Cyclic AMP triggers a cascade of reactions that ultimately lead to the activation of phosphorylase. Glycogen phosphorylase catalyzes the breakdown of glycogen. In the liver, glycogen breakdown is stimulated by glucagon. This hormone is secreted by the a-cells of the pancreas during fasting.

Regulation of glycogen synthesis[edit | edit code]

Rice.
25.2. Regulation of glycogen synthesis Glycogen synthesis is initiated after insulin binds to its receptor. In this case, autophosphorylation of tyrosine residues in the insulin receptor occurs. A cascade of reactions is launched in which the following signaling proteins are alternately activated: insulin receptor substrate-1, phosphoinositol-3-kinase, phosphoinositol-dependent kinase-1, AKT protein kinase. Ultimately, glycogen synthase kinase-3 is inhibited. During fasting, glycogen synthetase kinase-3 is active and is inactivated only briefly after food intake, in response to an insulin signal. It inhibits glycogen synthase by phosphorylation, preventing it from synthesizing glycogen. During food intake, insulin activates a cascade of reactions, as a result of which glycogen synthase kinase-3 is inhibited and protein phosphatase-1 is activated. Protein phosphatase-1 dephosphorylates glycogen synthase, and the latter begins to synthesize glycogen from glucose.

Protein tyrosine phosphatase and its inhibitors

Once a meal is over, protein tyrosine phosphatase blocks the action of insulin. It dephosphorylates tyrosine residues in the insulin receptor, and the receptor becomes inactive. In patients with type II diabetes, the activity of protein tyrosine phosphatase is excessively increased, which leads to the blocking of the insulin signal, and the cells become resistant to insulin. Currently, research is being conducted aimed at creating protein phosphatase inhibitors, with the help of which it will be possible to develop new treatment methods in the treatment of type II diabetes.

Replenishment of glycogen stores[edit | edit code]

Source:
“Pharmacological support of sports activities”
.
Author
: Professor Makarova G.A.
Ed.
: Soviet sport, 2013.

Most foreign experts[2][3][4][5][6] focus on the need to replace glycogen as the main source of energy to ensure muscle activity. Repeated exercise, these studies note, can cause profound depletion of glycogen stores in the muscles and liver and negatively affect the performance of athletes. Eating foods high in carbohydrates increases glycogen stores, muscle energy potential, and improves overall performance. Most of the calories per day (60-70%), according to the observations of V. Shadgan, should come from carbohydrates, which are provided by bread, cereals, grains, vegetables and fruits.

Read separate article:

carbohydrate diet

Biochemical properties

The substance was discovered by the French physiologist Bernard 160 years ago while studying liver cells, where “spare” carbohydrates were found.

“Spare” carbohydrates are concentrated in the cytoplasm of cells, and during a lack of glucose, glycogen is released and subsequently enters the blood. Transformation into glucose to meet the body's needs occurs only with the polysaccharide, which is located in the liver (hypatocide). In an adult, the reserve is 100-120 g - 5% of the total mass. The peak concentration of hypatocide occurs an hour and a half after ingesting carbohydrate-rich foods (flour products, desserts, foods high in starch).

The polysaccharide in muscles occupies no more than 1-2% of the tissue mass. Muscles occupy a large area in the human body, so glycogen reserves are higher than in the liver. Small amounts of carbohydrate are present in the kidneys, brain glial cells, and white blood cells (leukocytes). The glycogen concentration in an adult is 500 grams.

Interesting fact: “spare” saccharide is found in yeast, some plants and bacteria.

Signs of Low Glycogen Levels

There are several clear signs that muscle glycogen stores are insufficient:

1. It becomes difficult to train . If you're getting enough sleep, following a reasonable training program, and suddenly, out of the blue, the weight on the apparatus feels three times heavier than usual, then most likely you are not getting enough carbohydrates. This becomes especially noticeable when the longer you spend in the gym, the worse you feel. Remember that glycogen is the main source of energy during strength training. Therefore, the longer you train, the more noticeable its deficiency will be.
2. Lose several kilograms of weight overnight . Every gram of glycogen is stored in muscles with 3-4 grams of water. Therefore, if you eat 100 grams of carbohydrates, you can gain 400-500 grams of total body weight. On the other hand, if you burn most of your glycogen stores, you can also lose a few pounds in a matter of hours. While this is good in the short term, it may be a sign that you need to replenish your muscle glycogen stores.

There are other reasons that can lead to loss or accumulation of water in the body, but changes in glycogen levels are usually one of the main ones.

Functions of glycogen

Two sources of energy reserves play their role in the life of the body.

Liver reserves

The substance, which is located in the liver, supplies the body with the required amount of glucose, responsible for the constancy of blood sugar levels. Increased activity between meals reduces plasma glucose and glycogen from liver cells is broken down into the bloodstream and equalizes glucose levels.

But the main function of the liver is not the conversion of glucose into energy reserves, but the protection of the body and filtration. In fact, the liver reacts negatively to surges in blood sugar, exercise, and saturated fatty acids. These factors lead to cell destruction, but later regeneration occurs. Abuse of sweet and fatty foods in combination with systematic intense training increases the risk of metabolic disorders of the liver and pancreas.

The body is able to adapt to new conditions, making an attempt to reduce energy costs. The liver processes no more than 100 g of glucose at a time, and the systematic intake of sugar in excess of the norm forces the restored cells to convert it directly into fatty acids, ignoring the glycogen stage - this is the so-called “fatty degeneration of the liver,” leading to hepatitis in the case of complete degeneration.

Partial degeneration is considered normal for weightlifters: the role of the liver in the synthesis of glycogen changes, slowing down metabolism, and the amount of adipose tissue increases.

Table of probability of converting carbohydrates into glycogen

So, carbohydrates are unequal in their ability to convert into glycogen or into polyunsaturated fatty acids. What the incoming glucose will turn into depends only on the quantity in which it is released during the breakdown of the product. For example, very slow carbohydrates are very likely not to be converted into fatty acids or glycogen at all. At the same time, pure sugar will go into the fat layer almost entirely.

Editor's note: The list of products below should not be considered the ultimate truth. Metabolic processes depend on the individual characteristics of a particular person. We are only reporting the percentage chance that this product will be better or worse for you.

Bodymaster.ru recommends Fitness Trainers:

In muscle tissue

Reserves in muscle tissue support the functioning of the musculoskeletal system. Do not forget that the heart is also a muscle with a glycogen reserve. This explains the development of cardiovascular diseases in people with anorexia and after prolonged fasting.

This begs the question: “Why does consuming carbohydrates lead to extra pounds when excess glucose is stored as glycogen?” The answer is simple: glycogen also has reserve boundaries. If the level of physical activity is low, then energy does not have time to be used up, and glucose accumulates in the form of subcutaneous fat.

Another function of glycogen is the catabolism of complex carbohydrates and participation in metabolic processes.

Accumulation in the body

As mentioned above, the main supply of glycogen is in the liver. Its amount is up to 8 percent of the mass of the organ. Considering that the weight of a healthy liver in men is 1.5 kg, and in women 1.2 kg, then about 100-150 grams accumulate. Depending on the individual characteristics of the organism, this indicator may deviate upward or downward. For example, athletes accumulate up to 300-400 grams. This is due to frequent physical activity, which requires additional energy. During training, a lack of glycogen is produced, so the body begins to increase reserves. In people with a sedentary lifestyle, the rate may be significantly lower. They do not require constant additional energy to fuel the cells, so the body does not make large reserves. Excess fat in food and lack of carbohydrates can cause a malfunction in glycogen synthesis.

The second part of the biological storage of glycogen is located in the muscles . The amount of the substance directly depends on muscle mass, its mass is 1-2% of the net muscle weight. Glycogen supplies energy to the muscle where it is stored. Muscle accumulations are narrow-profile; they do not participate in the regulation of sugar in the body’s blood. The amount of the substance increases from a rich diet rich in carbohydrates. It decreases only after intense or prolonged physical activity. The enzyme phosphorylase, which is produced when muscle contractions begin, is responsible for the production of glucose.

The body's need for glycogen

Depleted glycogen reserves must be restored. High levels of physical activity can lead to complete depletion of reserves in the muscles and liver, which reduces quality of life and performance. A long period of maintaining a carbohydrate-free diet reduces glycogen levels in two sources to zero. During intense strength training, muscle reserves are depleted.

The minimum dose of glycogen per day is 100 g, but the indicators increase in the case of:

• intense mental work;
• exit from the “starvation” diet;
• high-intensity physical activity;

In case of liver dysfunction and enzyme deficiencies, you need to carefully choose foods rich in glycogen. High glucose content in the diet implies a decrease in polysaccharide intake.

Glycogen and body composition

Carbohydrates get a bad rap when it comes to burning fat and gaining muscle. “If you eat too many carbohydrates, you will never improve your body composition,” many argue. "Carbs don't help muscles grow." At first glance, there are solid arguments AGAINST and no FOR. In fact, these are just very popular misconceptions. It is entirely possible to burn fat and gain muscle mass by eating low carbs. But, most likely, you will progress much faster if you stick to a high-carbohydrate diet. Naturally, you need to focus on the glycemic index of foods and give preference to “slow” carbohydrates (products from the right side of the table).

Muscle gain

For fast and efficient muscle growth, high levels of glycogen in the body are necessary for two reasons.

1. Allows you to train more intensely . The main factor in muscle growth is load progression - a constant increase in tension in muscle fibers. The most effective way to achieve this is to gradually increase the amount of weight you lift. For an athlete not using steroids, it is important to get stronger in heavy compound exercises. If you maintain high glycogen levels, you will be able to gain strength and, as a result, muscle mass faster. Therefore, at least indirectly, carbohydrates help muscles grow faster.
2. Improves recovery . To gain muscle mass, rest and recovery after exercise are just as important as the workout itself. Low muscle glycogen levels quickly lead to overtraining, and low-carbohydrate diets increase cortisol levels and reduce testosterone levels in the blood of athletes. In addition, insulin levels decrease. This hormone not only helps transport nutrients into cells, but also has powerful anti-catabolic properties. In other words, insulin reduces the rate of muscle protein breakdown, which creates a more anabolic environment in the body that promotes muscle growth . It would be an exaggeration to say that carbohydrates directly cause muscle growth. But they help you train more intensely and recover faster after heavy loads.

Maintaining higher muscle glycogen levels allows you to train with heavier weights and recover faster, which leads to muscle growth over time.

Fat Loss

There are all sorts of theories about why low-carb diets can help you burn fat faster:

• Maintain low insulin levels.
• Reduce food cravings and hunger.
• Balances and regulates hormones.

At the moment, all of them have been refuted. We all know that if you maintain a calorie deficit in the body, then weight will be lost regardless of where most of the energy comes from - carbohydrates, proteins or fats. You're probably familiar with the theory that in order to maximize fat loss, you must first lower your glycogen levels. Some say this is especially important when body fat percentage reaches 15% in men and 25% in women. At this stage, you are faced with what is called stubborn fat . They say that when you reach this point, you need to use up the glycogen stores in your muscles to force your body to burn fat. Not only is this not true, it may even slow down progress. To improve body composition, we strive to lose fat while maintaining or even increasing muscle mass. If you reduce your carbohydrate intake, you will train poorly and sluggishly, and recover slower. At the same time, you will become weaker and lose muscle mass.

Keeping muscle glycogen levels high does not burn fat, but it does help avoid muscle loss, allowing you to train with heavier weights in the gym.

Glycogen stores and training

Glycogen is the main energy carrier and directly affects athletes’ training:

• intense loads can deplete reserves by 80%;
• after training, the body needs recovery; as a rule, preference is given to fast carbohydrates;
• under load, the muscles are filled with blood, which increases the glycogen depot due to an increase in the size of cells that can store it;
• Glycogen enters the blood until the pulse exceeds 80% of the maximum heart rate. An insufficient amount of oxygen causes the oxidation of fatty acids - the principle of effective drying during preparation for competitions;
• the polysaccharide does not affect strength indicators, only endurance.

The relationship is obvious: high-repetition exercises deplete reserves more, which leads to an increase in glycogen and the number of final repetitions.

How to replenish polysaccharide reserves

How to increase glycogen reserve? Quite simple. The diet should contain at least 50% carbohydrates of the total calorie content of food. Reserves are replenished with carbohydrates from food or through dietary supplements, namely mixtures of carbohydrates and protein (gainers).

To restore the polysaccharide, it is important to know the rate at which the body absorbs carbohydrates, the so-called glycemic index (GI). There are low glycemic index foods, which are digested slowly, and high GI foods, which are digested much faster.

Complete restoration of glycogen “storehouses” occurs within 2 days after they are depleted!

However, it is worth remembering that frequent consumption of foods with a high GI leads to metabolic disorders, causes a constant feeling of hunger and leads to obesity (because the absorption of carbohydrates from these foods is accompanied by the deposition of fat in the subcutaneous tissue).

If the glycemic index of a substance is low, then it releases its energy into the blood more slowly, thereby replenishing the reserves of glycogen, and not the fat layer. This is the difference in the absorption of carbohydrates from foods with high and low GI.

Below you will see a list where foods are ordered by GI value and with which you can increase glycogen reserves in the blood.

High GI:

• Bakery products;
• Baked potato;
• Rice;
• Carrot;
• Muesli with nuts and raisins;
• Pumpkin;
• Sports drinks;
• Semolina;
• Milk chocolate.

Average GI:

• Flour;
• Black bread with yeast;
• Jams;
• Boiled potatoes;
• Pasta;
• Ice cream;
• Mayonnaise, ketchup.

Which foods have low GI:

• Buckwheat porridge;
• Basmati rice;
• Apple juice;
• Oranges;
• Coconut;
• Kiwi;
• Mango;
• Carrot juice;
• Fresh plum, pomegranate, quince, apple, peach;
• Prunes and dried apricots;
• Low-fat natural yogurt;
• Lentils;
• Beans;
• Milk;
• Berries: raspberries, blackberries, cherries, blueberries, blueberries;
• Soy flour;
• Eggplants, cauliflower, cucumbers, Brussels sprouts, asparagus;
• Olives;
• Basil, oregano, parsley, lettuce;
• Cinnamon and vanilla.

How to eat properly?

The balance of fats, proteins, carbohydrates is an important factor in the preservation of glycogen. You should eat a full meal 2 hours before training.

The most correct way of eating to maintain sufficient glycogen levels will be one where the total calorie content of consumed foods will be 60% carbohydrates (cereals, grains, fruits and vegetables)!

A large dose of glycogen is acceptable only when the athlete needs to renew the supply of the substance in the coming days, for example, after a low-carbohydrate diet or during daily intense physical activity.

Then you should include carbohydrates with a high glycemic index in your nutrition plan in a fairly large volume of up to 800 grams, depending on the bodybuilder’s body weight. In other cases, the total number of carbohydrates that were consumed per day is responsible for restoring glycogen reserves.

It is not at all difficult to calculate the daily norm of substances necessary for the body.

• PROTEINS. If we take into account standard figures and calculations, then 1 gram per day is enough for an adult. protein per kilogram of body weight. If a person has kidney problems, then the norm is reduced to 0.7 g. per kg of human weight. A bodybuilder’s diet should contain more protein – 1.5-2 grams. per day.
• FATS. The amount of fat for an adult should be 0.8-1 g. per kilogram of weight.
• CARBOHYDRATES. It is recommended to keep simple or easily digestible carbohydrates in your diet to a minimum, since although they can increase plasma sugar levels in record time, glycogen is converted into fat. In addition, fast carbohydrates harm the pancreas (it secretes insulin).

The situation is different with complex carbohydrates. They release the body's energy reserves more slowly, while the feeling of fullness persists for a longer time. Therefore, such carbohydrates should be consumed at least 55% of the total calories.

That is, there should be at least 3 grams of carbohydrates. per kilogram of body weight. For athletes, the norm should be increased to 5-6 grams of the substance. Some people say to consume 7-10 grams.

This is a rather relative norm, because everyone determines it for themselves, based on the body’s reaction to the amount of carbohydrates. Some bodybuilding pros weighing 100 kg. consume 4-5 grams. carbohydrates per kilogram of weight. If they eat 7-10 grams, they will turn into fat guys. It all depends on individual metabolism.

But nevertheless, the advice to consume 7-10 grams is not wrong. The specialists who give it take into account absolutely all the carbohydrates that we consume (monosaccharides, disaccharides, polysugars, starch-containing and dietary fiber, etc.), while bodybuilders, when calculating their diet, take into account only the classical understanding of what carbohydrates are.

Effect of glycogen on body weight

As mentioned above, the total amount of polysaccharide reserves is 400 g. Each gram of glucose binds 4 grams of water, which means that 400 g of complex carbohydrate is 2 kilograms of an aqueous solution of glycogen. During training, the body spends energy reserves, losing fluid 4 times more - this is explained by sweating.

This also includes the effectiveness of express diets for weight loss: a carbohydrate-free diet leads to intensive consumption of glycogen, and at the same time fluid. 1 liter of water = 1 kg of weight. But by returning to a diet with the usual content of calories and carbohydrates, reserves are restored along with the fluid lost on the diet. This explains the short-term effect of rapid weight loss.

Correct calculation of daily calorie needs and physical activity that promotes glycogen consumption will help you lose weight without negative health consequences and regain lost kilograms.

Deficit and surplus - how to determine?

Excess glycogen is accompanied by thickening of the blood, failure of the liver and intestines, and excess weight gain.

Polysaccharide deficiency leads to psycho-emotional disorders - depression and apathy develop. Concentration and immunity decrease, and muscle mass is lost.

Lack of energy in the body reduces vitality and affects the quality and beauty of skin and hair. The motivation to train and basically leave the house disappears. As soon as you notice such symptoms, you need to take care of replenishing glycogen in the body with the help of a cheat meal or adjusting your diet plan.

How much glycogen is in muscles

Of the 400 g of glycogen, 280-300 g are stored in the muscles and consumed during training. When exposed to physical activity, fatigue occurs due to depletion of reserves. In this regard, one and a half to two hours before the start of the training, it is recommended to consume foods high in carbohydrates in order to replenish reserves.

The human glycogen depot is initially minimal and is determined only by motor needs. Reserves increase after 3-4 months of systematic intensive training with a high volume of load due to the saturation of muscles with blood and the principle of supercompensation. It leads to:

• increasing endurance;
• growth of muscle mass;
• weight changes during training.

The specificity of glycogen is that it cannot influence strength indicators, and multi-repetition training is required to increase the glycogen depot. If we consider it from the point of view of powerlifting, then representatives of this sport do not have significant reserves of polysaccharide due to the specifics of training.

When you feel cheerful during training, in a good mood, and your muscles look full and voluminous, these are sure signs of a sufficient supply of energy from carbohydrates in muscle tissue.

Dependence of fat burning on glycogen

An hour of strength or cardio exercise requires 100-150 g of glycogen. As soon as the reserves run out, the destruction of muscle fiber begins, and then fat tissue, so that the body receives energy.

To get rid of extra pounds and fat deposits in problem areas during cutting, the optimal training time would be a long interval between the last meal - on an empty stomach in the morning, when glycogen reserves are depleted. To maintain muscle mass during a fasted workout, it is recommended to consume a portion of BCAA.

How glycogen affects muscle building

The positive result in increasing the amount of muscle mass is closely related to the sufficient amount of glycogen for physical activity and for restoring reserves after. This is a mandatory condition and if neglected, you can forget about achieving your goal.

However, you should not carbohydrate-load shortly before going to the gym. The intervals between food and strength training should be gradually increased - this teaches the body to wisely manage energy reserves. The system of intermittent fasting is built on this principle, which allows you to gain quality mass without excess fat.

Use for weight loss

It's important to know why low-carb, high-protein diets work. An adult’s body can contain about 400 grams of glycogen, and as we remember, for every gram of reserve glucose there is approximately 4 grams of water.

Those. about 2 kg of your weight is the mass of glycogen aqueous solution. By the way, this is why we actively sweat during training - the body breaks down glycogen and at the same time loses 4 times more fluid.

This property of glycogen also explains the quick results of express diets for weight loss. Low-carbohydrate diets provoke intensive consumption of glycogen, and with it fluids from the body.

But as soon as a person returns to a normal diet containing carbohydrates, animal starch reserves are restored, and with them the liquid lost during the diet.

This is the reason for the short-term results of express weight loss.

How to replenish glycogen

Glucose stores from the liver and muscles are the end product of the breakdown of complex carbohydrates, which are broken down into simple substances. Glucose entering the blood is converted into glycogen. The level of polysaccharide formation is influenced by several indicators.

What affects glycogen levels

Glycogen storage can be increased through training, but the amount of glycogen is also affected by the regulation of insulin and glucagon that occurs when consuming a particular type of food:

• fast carbohydrates quickly saturate the body, and the excess turns into fat deposits;
• Slow carbohydrates are converted into energy by skipping glycogen chains.

To determine the degree of distribution of food consumed, it is recommended to be guided by a number of factors:

• Glycemic index of foods - a high indicator provokes a jump in sugar, which the body tries to immediately store as fat. Low levels gradually increase glucose, completely breaking it down. Only the middle range (30 – 60) leads to the conversion of sugar to glycogen.
• Glycemic load – a low level gives more opportunities to convert carbohydrates into glycogen.
• Type of carbohydrates - the ease of breaking down carbohydrate compounds into simple monosaccharides is important. Maltodextrin has a high glycemic index, but the chance of being converted into glycogen is high. The complex carbohydrate bypasses digestion and goes straight to the liver, ensuring successful conversion into glycogen.
• A portion of carbohydrates - when nutrition is balanced according to KBJU in the context of a diet and one meal, then the risk of gaining excess weight is minimized.

Synthesizing

To synthesize energy reserves, the body initially uses carbohydrates for strategic purposes, and saves the remainder for emergencies. Deficiency of the polysaccharide leads to breakdown to glucose levels.

Glycogen synthesis is regulated by hormones and the nervous system. The hormone adrenaline triggers the mechanism for spending reserves from the muscles, and glucagon from the liver (in case of hunger, it is produced in the pancreas). The “reserve” carbohydrate is controlled by insulin. The whole process takes place in several stages only during meals.

The synthesis of the substance is regulated by hormones and the nervous system. This process, particularly in the muscles, is “triggered” by adrenaline. And the breakdown of animal starch in the liver activates the hormone glucagon (produced by the pancreas during fasting). The hormone insulin is responsible for the synthesis of “reserve” carbohydrates. The process consists of several stages and occurs exclusively during meals.

Glycogen replenishment after exercise

After training, glucose is more easily absorbed and penetrates into cells, and the activity of glycogen synthase, which is the main enzyme for the promotion and storage of glycogen, increases. Conclusion: Carbohydrates eaten 15-30 minutes after exercise will speed up glycogen recovery. If you delay taking it for two hours, the synthesis rate will drop to 50%. Adding protein to your intake also helps speed up recovery processes.

This phenomenon is called the “protein-carbohydrate window.” Important: it is possible to accelerate protein synthesis after training provided that the physical activity was carried out after a prolonged absence of protein in the food consumed (5 hours along with training) or on an empty stomach. Other cases will not affect the process in any way.

Glycogen in food

Scientists say that to fully accumulate glycogen, you need to get 60% of your calories from carbohydrates.

The macroelement is distinguished by its heterogeneous ability to be converted into glycogen and polyunsaturated fatty acids. The final result depends on the amount of glucose released during the breakdown of food. The table shows the percentage of which products have a higher chance of converting incoming energy into glycogen.

How long does it take to spend?

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Bone Wide

This article was reviewed by a certified nutritionist who has a bachelor's degree in nutrition and dietetics, D. G. Veremeev.

Articles are for informational and educational purposes only and are not a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician with any questions you may have about a medical condition.

Glycogenosis and other disorders

In some cases, glycogen breakdown does not occur; the substance accumulates in the tissues and cells of all organs. The phenomenon occurs in genetic disorders - dysfunction of enzymes that break down substances. The pathology is called glycogenesis and is an autosomal recessive disorder. The clinical picture describes 12 types of the disease, but half of them remain poorly studied.

Glycogen disorders include aglycogenesis, the absence of the enzyme responsible for glycogen synthesis. Symptoms: convulsions, hypoglycemia. Diagnosed by liver biopsy.

Glycogen reserves from muscles and liver are extremely important for athletes; increasing glycogen depot is a necessity and prevention of obesity. Energy system training helps achieve athletic performance and goals by increasing daily energy reserves. You will forget about fatigue and stay in good shape for a long time. Approach your training and nutrition wisely!

What is glycogen and what is its role?

Glucose oxidation occurs in two directions:

1. Oxidation with the formation of pentoses : ribose, ribulose, xylulose.

This pathway is called the pentose phosphate shunt and is not associated with energy production

2. Oxidation to produce energy .

The second way, i.e. the one by which glucose is oxidized to produce energy is called glycolysis (Greek.

glykos - sweet and Greek. lysis - dissolution). The end product of glycolysis is pyruvic acid (pyruvate).

Depending on the further fate of pyruvate, aerobic and anaerobic oxidation of glucose is distinguished.

The goal of both types of oxidation is to produce ATP .

In the aerobic process, pyruvic acid is converted to acetyl-SCoA (PVC dehydrogenase reactions) and is further oxidized in the mitochondria in the tricarboxylic acid cycle to carbon dioxide and water, storing energy in the form of ATP . In addition, glycolysis intermediates provide material for the synthesis of many important compounds and are used by the body as another source of material for assimilation processes.

The general equation for aerobic glucose oxidation is:

C6H12O6 + 6 O2 + 38 ADP + 38 Pneorg → 6 CO2 + 44 H2O + 38 ATP

Under anaerobic conditions of glycolysis, each molecule of broken down glucose produces 2 molecules of adenosine triphosphate (ATP) and 2 molecules of lactic acid.

In most vertebrates, including humans, anaerobic glycolysis occurs only for a short time during intense muscle work, for example, when running 100 m, i.e.

when oxygen does not have time to enter the tissues quickly enough and does not have time to ensure the oxidation of pyruvate and the associated ATP synthesis. At the same time, lactate accumulates in the blood, which is later converted back into glucose in the liver (Cori cycle). Oxygen-free oxidation of glucose increases with cell hypoxia anemia , and impaired blood circulation in tissues.

The overall equation for anaerobic glycolysis is:

The process of glycolysis is catalyzed by eleven enzymes; glycolysis occurs in the hyaloplasm (cytosol) of the cell.

Glycolysis includes 2 stages: 1 - preparatory, 2 - “payment of interest”, i.e.

Stage 1 - phosphorylation of glucose and its conversion into glyceraldehyde-3-phosphate using 2 ATP molecules (1 - 5 reactions)

Stage 1. Activation of glucose to form fructose-1,6-bisphosphate.

Stage 2. Dichotomous breakdown of activated hexose (fructose-1,6-biphosphate) in half to form 2 trioses.

Stage 2 – conversion of glyceraldehyde-3-phosphate into lactate and the conjugate formation of 4 ATP molecules (6 - 11 reactions).

Stage 3. Oxidation and phosphorylation of trioses, synthesis of 2 ATP by first substrate phosphorylation

Stage 4. Intramolecular oxidation of phosphoglycerate (enolase reaction), formation of a macroergic bond (phosphoenolpyruvate), synthesis of 2 ATP by second substrate phosphorylation

Stage 5. Reduction of pyruvate to lactate

Six meals

If for drying the number of meals does not play such a role as creating a deficit, then for mass everything is different. Let's say a bodybuilder needs to eat 450 g of carbohydrates per day. If he divides them into 3 doses and does not train that day, a significant part of the glycogen will be stored in fat depots. But you just have to give yourself 6 meals, and most of it will be stored in the liver and muscles.

The technique only works if you actively train and maintain mobility. There are people who are afraid to take a step on weight; they are more prone to gaining fat. So just eat small meals.

In addition, this option for organizing the diet is better for the absorption of protein, vitamins, minerals, and other nutrients.