"Glycogen replenishment" refers to the process of refilling or restoring the body's stored energy called glycogen.
Full definition
Studies show that the sooner you consume your post workout meal following your intense workout, the better your muscle recovery will be, and a higher percentage of the carbs ingested will be used for
muscle glycogen replenishment instead of other uses.
Sports dietitians recommend yoghurt as the perfect recovery food for athletes as it is easy to consume and contains carbohydrates, which
promote glycogen replenishment, and protein, which aids muscle recovery.
For athletes in the midst of a race, or in need of rapid recovery for a second race on the same day,
speedy glycogen replenishment may be the endpoint to optimize.
However, protein is also important because it works synergistically with carbohydrate to promote very fast muscle
glycogen replenishment without having to take in excessive amounts of carbohydrate at one time.
In addition, it offers other properties such as an increase in muscle cell volume, increased protein synthesis, enhanced immune function, and
increased glycogen replenishment after a workout.
However, in most cases, active individuals that exercise on a regular basis certainly also need adequate supplies of healthy carbohydrates for energy and muscle
glycogen replenishment as well as good sources of protein for muscle repair.
While a high - level athlete training twice a day would need
adequate glycogen replenishment, a desk - jockey with man boobs or a stress - ball with a muffin - top would best leave the bananas for the monkeys.
Additional research shows that eating as much as 55 grams of fat post-training, and another 55 grams in the two subsequent meals did not get in the way of
glycogen replenishment compared to lower fat meals with the same amount of carbohydrates.
The second paper, «Superior endurance performance with ingestion of multiple transportable carbohydrates» [2], did not measure
liver glycogen replenishment; instead, it gave its cyclists sugary drinks every 15 minutes throughout an intense 2 - hr cycling test, and compared performance.
Likewise, eating carbohydrates after a training session will enhance glycogen storage and some research indicates that a combination of carbohydrate and protein will further
promote glycogen replenishment (14).
Consuming a high glycemic food within 45 minutes after exercise elevates plasma glucose concentrations and facilitates
muscle glycogen replenishment.
In particular when endurance athletes have two glycogen depleting sessions within eight hours of each other, as the speed
of glycogen replenishment is imperative in this scenario.
To promote rehydration and
glycogen replenishment after long runs, Carrie should drink an electrolyte replacement drink with calories or drink water along with eating salty, high - carbohydrate foods.
Protein contributes to slightly higher muscle protein synthesis and
glycogen replenishment.
«Muscle
glycogen replenishment is greatest during the first 24 hours of recovery, with the highest rate of storage occurring during the first hour post-exercise,» says Turner.
This will give you a big jump - start to recovery and
glycogen replenishment.
1.5 cups packed baby kale 1/4 cucumber 3 - 4 stalks fresh mint leaves 1 chunk fresh ginger 3/4 — 1 cup frozen (or fresh) blueberries 1 apple 1 scoop protein powder (I used plain raw p.p. today but vanilla protein powder would be awesome) 3/4 tsp cinnamon 1 tsp honey (for post-workout muscle
glycogen replenishment!)
Additionally, muscle
glycogen replenishment is reduced when muscle fibers are damaged.
But for others, speed of
glycogen replenishment is hardly likely to be the parameter to optimize.
The results suggest that the 67 % glucose 33 % fructose drink was better for liver
glycogen replenishment, and that liver glycogen replenishment aided the cyclists» performance.
From these data, I infer that for
glycogen replenishment in liver or muscle, a PHD - style carb mix of 77 % glucose, 15 % fructose, 8 % galactose is probably equal or superior to a Peat - style carb mix of 50 % glucose, 50 % fructose.
Presumably, athletes have done a great deal of personal experimentation and know that these ratios do, indeed, optimize the speed of
glycogen replenishment.
For the shakes that I make myself, here are some things to keep in mind if you try it... A good source of quickly digestible natural carbs such as frozen bananas, pineapples, honey, or organic maple syrup are perfect to elicit an insulin response that will promote muscle
glycogen replenishment and a general anabolic (muscle building) effect.
Potatoes are loaded with valuable minerals and are fine to eat in moderation (at the right times) for active people that workout a lot to fuel anaerobic high intensity training and muscle
glycogen replenishment.
Such a product should have various glycemic indexes so that
glycogen replenishment is maximized and insulin managed.
One was
glycogen replenishment.
For those involved with programs that allow a full 24 hours (or more) between exhaustive bouts for a given muscle group, the speed of
glycogen replenishment (and thus GI of your post-exercise carbs — or all of your carbs for that matter) has no bearing on the goal as long as the daily carb total is met.
Endurance athletes who perform two glycogen - depleting sessions within eight hours of one another might be an exception to this guideline, as speed of
glycogen replenishment is critical in that situation.