Sentences with phrase «glycogen synthesis rates»
Muscle glycogen synthesis rates were:
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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.