Muscle
glycogen synthesis rates were:
Not exact matches
GYS2 encodes the
rate - limiting enzyme in the
synthesis of
glycogen in adipose tissue, which permits continued uptake of glucose into cells (32).
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
Above this amount, the
rate of muscle
glycogen synthesis is unchanged.
If we fit a quadratic curve to these points, it predicts a peak
rate of
glycogen synthesis with 70 % glucose, 30 % fructose:
Besides the mental aspect that being flat has on a competitor, the real problem is that having a flat muscle over time will lower protein
synthesis and the
rate of recovery for the muscle after a workout is less than what it could be by replenishing the muscle with
glycogen.
As muscle damaging exercise has previously been reported to decrease GLUT4 translocation and subsequent
rates of muscle
glycogen resynthesis [49], the possibility that it also may impart a negative effect on protein transporters and
rates of protein
synthesis can not be discounted.
Recommended nutritional strategies to maximize recovery in skeletal muscle include protein for enhancing
rates of protein
synthesis and carbohydrate for replenishing
glycogen stores [2], [3].
Effect of different post-exercise sugar diets on the
rate of muscle
glycogen synthesis.