The sporting result largely depends on the proper Nutrition of the athlete. Products should contribute to the recovery of strength after training, and the trace elements contained in them should be easily absorbed and not turn into unnecessary excess. The latter sins fast carbohydrates, to which people who lose weight and athletes on drying are very cautious. But the complex carbohydrate glycogen deserves special attention, because it affects both the well-being of the athlete and the productivity of training.
Concept and functions
Glycogen is a polysaccharide that contains glucose molecules. In addition, it can be called neutralized sugar, which enters the blood only if necessary. The whole cycle of the body’s work with this substance resembles a kind of cycle. The athlete takes food. Glucose enters the blood. The body takes the right amount of sugar and stores the excess in the form of glycogen. During exercise, the glucose level decreases. The body breaks down glycogen and injects it into the blood. Glucose comes back to normal.
Glycogen is stored by muscles and liver. The first contain about 300-400 g of glycogen (this value depends on the degree of readiness of a particular person). Liver cells accumulate only 100-120 grams, this is enough to maintain vital activity throughout the day. The remaining glycogen stores come from muscle tissue (about 1% of the total volume of muscles). This supports the work of the musculoskeletal system and the cardiovascular system.
The athlete takes food
Recovery and Prevention
Glycogen is actively consumed with heavy physical exertion or a long session on a carbohydrate-free diet. Muscle glycogen stores decrease with intense strength training. If the stock of glycogen is depleted, it can be restored. To do this, you need to diversify the diet with products containing glycogen (juices, fresh fruits, honey, bitter chocolate and dried fruits). The minimum portion is 100 g, but it can be increased if you need to recover after heavy training, heavy mental work or a strict diet.
Nutritionists advise not to exhaust themselves, but to replenish glycogen stores in a timely manner. For example, before exercise, you should eat foods rich in carbohydrates. This replenishes the Reserve, prevents the appearance of fatigue and increases the productivity of activity. About half an hour after exercise, you should eat any product containing glucose. During this period, it is easily absorbed and penetrates into cells, increasing the activity of glycogen synthase – the main enzyme responsible for the Promotion and storage of glycogen. This phenomenon in swings is also known as protein-carbohydrate window.
The juice contains glycogen
Excess-lack
Initially, the deposition of glycogen is small and provides only motor activity. It increases only by regular intensive training a few months after the start of classes. Muscles fill with blood, cells grow, due to their growth, the deposition of glycogen increases. Glycogen enters the blood when the heart rate exceeds 80% of the maximum heart rate. The growth of physical strength is not affected by glycogen, and the deposition of glycogen is increased by multiple workouts that develop endurance.
Determine a sufficient amount of glycogen is not difficult. If there is a desire to collapse in training and the muscles look bulky, then with a reserve of energy everything is fine. Depression, apathy, unwillingness to exercise, decreased concentration and exposure to colds are signals of lack of glycogen. An increase in body weight and poor bowel function may indicate an overabundance of this enzyme. If signs of excess or lack of glycogen are present, you need to adjust the diet. If necessary, consult a doctor.
muscle volume after training
weight and weight loss
First of all, it is necessary to say about the effect of glycogen on body weight. The body stores this polysaccharide in an amount of 400 grams, for 1 gram of glucose there are 4 grams of water. Therefore, 400 grams of complex carbohydrates account for 2 kilograms of aqueous glycogen solution. During intense sports, the body spends energy and loses four times more fluid (this is what sweating looks like). Similarly, nutritionists explain the lack of result from Express diets for weight loss.
A carbohydrate-free diet depletes glycogen and water reserves in the body. The weight disappears. But it is worth returning to the old diet, the weight returns again. This happens because the body seeks to replenish its reserves of enzymes.
To avoid this, you need to calculate the daily calorie requirement and choose physical activities that will contribute to the consumption of glycogen.
For example, for an hour of strength training or cardio, the body will spend 100-150 grams of glycogen. When he burns this stock, the destruction of muscle fibers and adipose tissue will begin. Thus, the body will receive the necessary energy. To get rid of extra centimeters at the waist, you need to do physical activity in the morning and on an empty stomach. Glycogen stores are already depleted and to preserve muscles, you need to take BCAA.
SIMILAR MATERIALS
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If the task is to build muscle mass, it is worth taking care of a sufficient volume of glycogen before and after physical exertion. Otherwise, you will have to bury the dream of a beautiful body. But you should not load yourself with carbohydrates just before training. Initially, you should eat an hour before the start of classes, and then this interval should be systematically increased. This will teach the body to sparingly spend the energy received. It is on this principle that the interval fasting system works, which contributes to the set of muscle mass without fatty deposits.
In some cases, glycogen does not break down into individual enzymes. As a result, it accumulates in the tissues and cells of all organs. This phenomenon is called glycogenesis-a genetic disorder in which the elements that break down do not work. There is known such a violation as aglycogenesis, when there is no enzyme responsible for the synthesis of glycogen. In normal life, these violations may not be felt, but before starting intensive training it is worth consulting with your doctor about the upcoming loads and Nutrition plan.
Fitness and health 