Highly intensive and / or long - lasting physical activity can lead to muscle fatigue and the
depletion of glycogen stores in skeletal muscle.
According to the review above, vitamin D reduces the need for insulin by either enhancing the detection
powers of glycogen stores, or improving the potency of insulin itself.
Returning to eating a higher level of carbohydrate will definitely increase the
number of glycogen stores, causing overnight weight gain (but not fat gain).
Every
gram of glycogen stored comes with two to three grams of water, meaning that simply replenishing 300 grams of glycogen will show on the scales as over a kilo.
The fasted group increased the
amount of glycogen stored in their muscles by 54.7 %, while the breakfast group increased by just 2.9 %.
Go without the spud, however, and your body will be forced to resort to fat stores because in the
absence of glycogen stores to provide working energy, your body has to create glucose through other processes, Round says.
«aerobic» activity, with low levels of muscular contraction and incomplete vascular occlusion, increased preload of the heart, and minimal
utilization of glycogen stores (and, quite frankly, minimum usage of the ATP / PCr system and little lactate production) is exceedingly UNstressful, particular to conditioned CrossFit athletes.
The previous workload was necessary in order to try and offset / out pace the artificial replenishment of glycogen (the metabolic magic is in the recovery
phase of glycogen stores).
Therefore, timing food intake appropriately during the day so as to maximize
restocking of glycogen stores in the muscles, particularly whilst training, is imperative.
You could have longer recovery periods to enable you to put more effort into your sprints, or shorter ones to deplete
more of your glycogen stores.
Exercise depletes the muscles
of its glycogen stores so help your muscles recover by eating the right food after your workout, something quick and easy straight after your work out could be a whey protein shake with a banana in it.
Unless I am misreading it seems like the pace — 15 seconds is roughly the pace it would take run out
of glycogen stores at 26.2 miles.
Scientific studies have indicated that post-exercise nutrition can be critical for optimization of electrolyte replacement, muscle recovery,
restoration of glycogen stores, and ultimately for maximizing performance and endurance.
Essentially, any action which increases the power of the same quantity of insulin, or the
receptiveness of a glycogen store, will allow your blood insulin levels to fall.
When you restrict carbohydrate intake below 20 - 50 grams, your body runs
out of glycogen stores and starts producing ketone bodies.
If you incorporate them adequately in your program, they excess of calories (especially carbs) can help you replenish
some of the glycogen stores that you've depleted by hardcore dieting.
However some «topping up»
of glycogen stores may be necessary in the morning or afternoon when your blood glucose is at a fasted level.
Then, if
all of your glycogen stores are full and you still have excess glucose in your bloodstream, the remaining glucose will be converted to fat and stored in your adipose tissue.
The idea is that when you restrict carbohydrate intake below 20 - 50 grams, your body runs out
of glycogen stores and starts producing ketone bodies.
The easiest method is to eat less carbohydrates and exercise more to prevent the glycogen stores from becoming full in the first place, but certain compounds, nutrients, and antioxidants can directly enhance either the power of insulin to activate glycogen stores, or the receptiveness
of those glycogen stores...
And if my body does burn through
all of my glycogen stores before paying off the caloric debt, won't that in turn create a glucose deficit that causes my muscles to be converted to glucose, which will again be used to pay for the caloric debt?
This gives your body a chance to deplete
some of its glycogen stores.
Glycogen is hydrophillic, it causes muscles to swell since every gram
of glycogen stores 2.7 grams of water along with it (Chan et al. 1982).