Leena Watts
Glycogen is a form of sugar that is stored in the muscles and liver and is the body's primary and preferred source of energy. The body can burn either sugar or fat for energy, but using sugar is faster and easier, so it is used first. The two most powerful interventions to burn glycogen are diet and exercise. A low-carbohydrate diet and high-intensity exercise can deplete glycogen stores, causing the body to metabolize fat for energy. The higher the intensity of exercise, the more glycogen is needed. Consuming additional carbohydrates during exercise can decrease the amount of glycogen needed.
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What You'll Learn
High-intensity exercise and glycogen
Glycogen is the body's stored form of glucose, which is sugar. It is supplied through the carbohydrates in your diet and is used to power your brain and athletic pursuits, as well as many other bodily functions. Glycogen is stored in your liver and muscles and comes from the carbohydrates in the foods you eat and drink. Most of the carbohydrates we eat are converted to glucose, our main source of energy.
High-intensity exercises, such as sprinting, can quickly lower glycogen stores in active muscle cells. The higher the intensity of the exercise, the more glycogen is needed. The rate at which muscle glycogen is degraded depends primarily upon the intensity of physical activity. As exercise intensity increases, muscle glycogenolysis, liver glycogenolysis and glucose uptake increase, such that carbohydrate metabolism predominates. During intense, intermittent exercise, muscle glycogen particles are broken down, freeing glucose molecules that muscle cells then oxidize through anaerobic and aerobic processes to produce the adenosine triphosphate (ATP) molecules required for muscle contraction.
The amount of glycogen in the body is influenced by the type of exercise, fitness level, and diet. For example, in cycling, a lower percentage of the total muscle mass is active when compared to running or cross-country skiing. Untrained individuals store less glycogen in their muscles than professional endurance athletes. A fully recovered untrained athlete stores about 15 grams of glycogen per kilo of muscle mass, while a professional can store about 25 grams or more per kilo of muscle mass. The athlete's diet also affects glycogen content. You can expect less glycogen in athletes on relatively low-carbohydrate diets and higher for athletes on high-carbohydrate diets.
To restore glycogen after exercise, it is important to eat enough carbohydrates for your goals and activity level. Restoring glycogen after you exercise is a vital part of the recovery process. It takes a minimum of 48 hours to fully replenish glycogen stores once they are depleted. This requires a high-carbohydrate diet and rest during the recovery time.
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Carbohydrates and glycogen replenishment
Carbohydrates are essential for athletes and individuals with fitness goals to restore glycogen levels in the body. Glycogen is the body's stored form of glucose, which is derived from the carbohydrates in the food we eat. It is the body's primary source of energy and is stored in the liver and muscles.
The body's glycogen levels are influenced by diet and activity levels. Low-carb and ketogenic diets, along with strenuous exercise, deplete glycogen stores, causing the body to metabolise fat for energy. The body's ability to make and use glycogen is rarely affected. However, it is crucial to ensure sufficient carbohydrate consumption to maintain optimal glycogen levels, especially for athletes. The US Institute of Medicine recommends a daily carbohydrate consumption of 130 grams for sedentary adult men and women, with additional carbohydrates required to match the intensity and duration of physical activity.
For athletes, it is essential to replenish glycogen in the muscles and liver after intense workouts. This can be challenging on a low-carb or ketogenic diet as glycogen is derived from carbohydrates. The 2020-2025 Dietary Guidelines for Americans recommend consuming 45 to 65 percent of calories from carbohydrates to maintain optimal glycogen levels. In a 2,000-calorie diet, this equates to between 225 and 325 grams of carbohydrates daily.
To optimise glycogen replenishment, a high-carbohydrate diet comprising 60-70% carbohydrates is recommended. This diet, coupled with rest during the recovery period, can lead to a slight overshoot effect, resulting in higher glycogen stores than before. Additionally, consuming carbohydrates during exercise can decrease the amount of glycogen needed. A carbohydrate-rich pre-workout drink can help extend endurance and expedite recovery. Similarly, a post-workout snack with sufficient carbohydrates and protein is ideal for replenishing glycogen stores.
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Low-carb diets and glycogen depletion
Low-carb diets are linked to reduced glycogen stores in the body. Glycogen is the body's stored form of glucose, which is derived from the carbohydrates in our food. When the body doesn't need fuel, glucose molecules are linked together to form a glycogen molecule.
Low-carb diets can be challenging for athletes, who need to replenish glycogen in their muscles and liver after hard workouts. This is because glycogen is made when the body breaks down carbohydrates into glucose. Without an external source of glucose, glycogen stores can be depleted. The US Institute of Medicine recommends a daily carbohydrate consumption of 130g for sedentary adult men and women, with additional carbohydrates required to match the amount oxidized during physical activity. The more intense the exercise, the more glycogen is needed.
The 2020-2025 Dietary Guidelines for Americans recommend getting 45 to 65 percent of calories from carbs, which is generally enough to keep glycogen stores in the muscles and liver full. However, some low-carb diets recommend a daily carbohydrate intake of 50 grams or fewer. This does not provide enough carbs to fully restore liver or muscle glycogen.
If you're committed to a very-low-carb diet, it's important to consume ample amounts of healthy fats, such as nuts and seeds, olive oil, and avocado. While these won't restore glycogen, they provide fat calories that can be used as fuel. More moderate low-carb diets advise limiting carbs to between 50 and 150 grams a day, which may be more suitable for serious athletes as they'll still take in enough carbs to restore glycogen.
It's important to note that low-carb diets have been linked to increased feelings of fatigue. This could be because reduced glycogen stores lead to reduced physical activity.
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The role of insulin in glycogen storage
Insulin is a hormone that plays a crucial role in glycogen storage and metabolism. When we consume foods high in carbohydrates, our blood glucose levels increase, prompting the pancreas to release insulin. Insulin acts as a "gatekeeper," allowing glucose to enter and be utilised by the cells for energy production. This process ensures that the body does not have to depend on protein or fat for energy metabolism.
In a healthy individual, the pancreas effectively regulates blood glucose levels by releasing insulin in response to elevated glucose levels. Insulin stimulates the liver and muscle cells to take up glucose from the bloodstream, leading to glycogen storage. This stored glycogen serves as a readily available source of energy when blood glucose levels decrease.
Additionally, the time required for glycogen replenishment after exercise is crucial. Insulin-stimulated glucose uptake and glycogen synthesis are enhanced following exercise. This evolutionary adaptation prepares the body for subsequent "fight or flight" events. However, if glycogen stores are not adequately replenished, it can lead to decreased performance, often described as "hitting the wall."
It is worth noting that individuals with diabetes may experience impaired insulin-mediated glycogen storage. In Type 2 diabetes, insulin resistance can lead to reduced glycogen synthesis, requiring higher glucose concentrations to maintain glycogen synthesis. Therefore, understanding the role of insulin in glycogen storage is essential for managing blood glucose levels and optimising exercise performance in individuals with diabetes.
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Glycogen as a preferred energy source
Glycogen is the body's primary and preferred source of energy. It is a form of energy reserve that can be quickly mobilized to meet a sudden need for glucose. It is the body's stored form of glucose, which is a sugar. It is made from several connected glucose molecules.
Glycogen is stored in the liver and muscles and comes from the carbohydrates in food and drink. It is also stored in small amounts in brain cells, heart cells, smooth muscle cells, kidney cells, red and white blood cells, and even adipose cells. In the liver, glycogen can make up 5-6% of the organ's fresh weight, while in skeletal muscle, it is found in a low concentration of 1-2% of the muscle mass.
Glycogen is preferred over blood glucose as fuel, and because the amount of exogenous carbohydrate intake is limited, high-intensity exercise will always burn some glycogen. The faster the exercise, the more carbohydrates are burned. During exercise, the body breaks down glycogen in a process called glycogenolysis, which can then be used for energy. Short bursts of energy, such as sprinting or lifting weights, use glycogen. This is why a carbohydrate-rich pre-workout drink can help you exercise longer and recover quicker.
The amount of glycogen stored in the muscles depends on the individual's fitness level. For example, a fully recovered untrained athlete stores about 15 grams of glycogen per kilo of muscle mass, while a professional can store about 25 grams or more per kilo of muscle mass. The athlete's diet also affects glycogen content, with athletes on a high-carbohydrate diet having higher glycogen content.
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Frequently asked questions
Glycogen is the body's stored form of glucose, which is sugar. It is made up of multiple linked glucose molecules and is the body's primary and preferred source of energy.
High-intensity exercises such as running, swimming, skiing, and biking burn more carbohydrates. You can also try exercising on an empty stomach to quickly deplete glycogen stores and force your body to burn fat instead.
To burn glycogen through diet, you need to deplete the glycogen stored in the liver and muscle glycogen stores by following a low-carbohydrate diet. Controlled carbohydrate eating refers to a level of carbohydrate intake that minimises insulin response, thereby lessening the chance of body fat storage.
Burning glycogen can lead to weight loss, increased energy, and better concentration. It can also help regulate energy, which is a primary concern in modern times due to the high prevalence of Type II Diabetes and obesity.
Restoring glycogen after exercise is essential for recovery. Consuming a carbohydrate-rich pre- and post-workout drink or snack can help you exercise longer and recover quicker.
