These reserves are created through
the glycogen synthesis process, and gives the athlete's muscles the energy needed to perform or recover.
Not exact matches
Both glucose transport and
glycogen synthesis are stimulated by insulin, and defects in both
processes have been postulated to take part in the development of insulin resistance in type 2 diabetic subjects in vivo.
High glycemic index (GI) carbs in particular, cause an insulin spike, which not only helps restore muscle
glycogen, stimulates protein
synthesis and kick starts the recovery
process, it also helps lower the exercise - induced rise in cortisol.
To optimize and expedite the recovery
process, athletes need to rehydrate and replenish lost stores, with a goal of repleting 100 - 150 % of body mass losses within one hour of exercise cessation (side note: repleting 150 % may be hard on the stomach for heavy sweaters).1 Endurance athletes especially should replenish with water, sodium, and carbohydrate within the first hour after exercise to ensure the highest rates of
glycogen (our stored energy) resynthesis.15 Recovery drinks with protein have been reported to maximize protein
synthesis rates, consisting of approximately 0.2 — 0.4 g / kg / h protein and 0.8 g / kg / h of carbohydrates.16 Chocolate milk has a nice carbohydrate to protein ratio of 4:1 and is an inexpensive, but still palatable, recovery option.17
Insulin lowers blood glucose levels partly by suppressing the release of glucose from the liver, by increasing
glycogen (a kind of starch)
synthesis and storage, and by inhibiting
glycogen breakdown and the formation of glucose from other sources such as glycerol (from fat), lactate (from the metabolism of fuels like glucose and fructose by the liver and muscles) and amino acids (from proteins) by the
process known as gluconeogenesis.