Glycogen restoration (muscle)

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Physical Education - Glycogen restoration (muscle)

Glycogen restoration (muscle)

Full glycogen restoration takes approximately 2 days. It depends on the
duration of the exercise performed and the carbohydrate [1] intake during
the recovery.

Glycogen replenishment is fastest during the first 2 hours, and is
complete in 2 days if a high carbohydrate [2] diet is followed. This can be
extended to 5 days if a high carbohydrate [3] is not used.

Hydration is also important during this process. For every gram of
carbohydrate stored, the body needs 3 grams of water.

What are the effects of interval vs. continuous training [4] on glycogen
depletion/restoration?

Glycogen depletion is less rapid if the training is intermittent. It also
results in more rapid replenishment of glycogen stores. As a result, a
person can do more training - if done in the form of interval training and
combined with a high carbohydrate [5] diet - without risking severe
depletion.

Glycogen can only be resynthesised if lactic acid, pyruvic acid and
glucose are available to the muscles and liver. The levels of these are low
in continuous exercise; however, they are higher in intermittent exercise,
thus resynthesis can occur sooner.

Glycogen resynthesis occurs more quickly in FT fibres, as more of these
are recruited during intermittent work.

* carbohydrates [6]

A high carbohydrate diet will ensure a more rapid recovery of glycogen.
This can be further enhanced if carbohydrates are ingested in the first 30
minutes-2 hours.

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