BBA Clinical. The effects of a ketogenic diet on exercise metabolism and physical performance in off-road cyclists. Your Privacy Rights. To change or withdraw your consent choices for VerywellFit. At any time, you can update your settings through the "EU Privacy" link at the bottom of any page. These choices will be signaled globally to our partners and will not affect browsing data.
We and our partners process data to: Actively scan device characteristics for identification. I Accept Show Purposes. Table of Contents View All. Table of Contents. Production and Storage. How Glycogen Is Used. Pros and Cons of the Ketogenic Diet. Was this page helpful? Thanks for your feedback! Sign Up. What are your concerns? Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles.
Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Related Articles. Keto Diet Side Effects. What is Carb Loading? Cornbread Nutrition Facts and Health Benefits. Low-Carb Diets for Weight Loss. When the body experiences depletion of stores, it will take about 24 hours to refuel i. It is understood that carb-containing foods will help replenish stores the most efficiently. When food is digested, glucose is created.
The pancreas recognizes this and produces insulin, a hormone that regulates the amount of glucose present in the bloodstream. One way that athletes store large amounts of glycogen is through carb loading. This is when carbohydrate-rich meals are consumed before an event.
While this method may provide fuel, it has fallen out of favor because of side effects of excess water weight and digestion problems I speak from personal experience.
A different method used by some athletes is to reduce carbs during training. This results in a reduction of glycogen and triggers the body to use fat stores for fuel instead. You can end up with flu-like symptoms such as grogginess or an upset stomach.
Go slow and try not to make too many changes at once. Before you try any extreme diet, such as the keto high-fat, low-carb one, we recommend you do your research and consult a physician.
When switching to a low-carb diet, glycogen stores are depleted. This results in fatigue, low energy, sluggishness, and mental dullness. Once the body renews its glycogen stores, energy and mental clarity are restored. It can take up to several months for an athlete to adjust to a low-carb and high-fat or keto diet before they finally experience positive metabolic changes and muscle glycogen.
Starting a low-carb diet will result in initial weight loss. This happens because when glycogen is stored in your muscle, its bound to water. However, the quick depletion of glycogen and rapid water weight loss will eventually cause weight to return. As identified in Table 3 , athletes who exercise very hard every day or perform very prolonged exercise have a high requirement for dietary carbohydrates. There are also many high-carbohydrate drinks, gels, bars, and shakes that can be consumed to boost carbohydrate intake.
Athletes should pack snacks to consume between training sessions and not rely on coaches or the venue to provide quality snacks. Several sports foods carbohydrate chews, bars, gels are available in a variety of flavors and can be convenient for athletes. However, athletes are advised to try sports foods during training to know which foods they tolerate and enjoy. A high-carbohydrate diet remains the evidence-based recommendation for athletes who engage in hours of physical activity on a daily basis.
To maintain muscle glycogen stores, athletes are advised to consume a high-carbohydrate diet that contains adequate energy calories , along with proteins to stimulate muscle repair and growth and fluids to ensure normal hydration.
Glycogen supercompensation results from a combination of ample rest, reduced training volume, and the consumption of a high-carbohydrate diet. Consumption of a variety of carbohydrate foods ensures adequate muscle and liver glycogen restoration between bouts of physical activity. High-quality, nutrient-rich carbohydrates, such as potatoes, pastas, breads, vegetables, and fruits, provide concentrated amounts of simple mono- and disaccharides, maltodextrins and complex starches and fibers carbohydrates along with an array of micronutrients, such as vitamins, minerals, and other nutrient compounds.
To allow for sufficient muscle glycogen restoration between training sessions and overnight, athletes should consume enough carbohydrates to replace all or at least a substantial amount of the glucose oxidized during the day.
Glucose oxidation can vary widely from day to day, so carbohydrate and energy intake should also vary—higher on days of hard training, lower on days of easier training. After hard exercise, nutritious, carbohydrate-rich foods such as potatoes, pastas, grains, vegetables, and fruits are important sources of carbohydrates that can be quickly digested, absorbed, and transported in the blood and taken up by muscles and liver for the restoration of glycogen stores.
When rapid glycogen resynthesis is required, consuming 0. When 24 hours or more are available for glycogen restoration, the frequency of carbohydrate intake is less important than the total amounts of carbohydrates and energy consumed. Techniques such as training with high muscle glycogen stores but sleeping and then training the next morning with low muscle glycogen stores have been shown in some studies to enhance glycogen storage and performance.
However, more research is needed to confirm the consistency and magnitude of these responses. For anyone engaged in regular physical activity eg, laborers and soldiers or sports training, adequate restoration of muscle and liver glycogen stores from day to day is required to sustain the capacity for continued exercise and high-intensity activity.
If glycogen stores in muscle reach a critically low level, exercise intensity markedly decreases and performance is impaired. If liver glycogen stores are compromised, blood glucose declines, creating a hypoglycemic state that impairs both physical and mental function.
Consumption of a variety of foods containing carbohydrates is needed to replenish all or a substantial portion of the glycogen that is oxidized during physical activity.
Athletes, laborers, and soldiers are well advised to consume diets containing a variety of foods rich in carbohydrates and other nutrients and to begin consuming such foods as soon as possible following glycogen-depleting exercise or activity. National Center for Biotechnology Information , U. Nutr Rev. Published online Feb Bob Murray 1 and Christine Rosenbloom 2. Author information Copyright and License information Disclaimer.
E-mail: moc. For commercial re-use, please contactjournals. This article has been cited by other articles in PMC. Abstract The ability of athletes to train day after day depends in large part on adequate restoration of muscle glycogen stores, a process that requires the consumption of sufficient dietary carbohydrates and ample time.
Keywords: dietary carbohydrates, exercise recovery, muscle glycogen, sports nutrition. Tissue Average g Normal range g Muscle — Liver 80 0— Open in a separate window. Figure 1. Figure 2. Table 2 Dietary and exercise interventions that influence muscle glycogen synthesis.
No clear evidence of additional benefits to glycogen stores or performance Bartlett et al. Performance benefits could be due to higher muscle glycogen Hawley 60 ; Marquet et al. However, fat loading can impair muscle CHO oxidation and performance at higher intensities Bartlett et al. Figure 3. Figure 4. Table 4 High-quality carbohydrate foods. Achieving a high-carbohydrate diet As identified in Table 3 , athletes who exercise very hard every day or perform very prolonged exercise have a high requirement for dietary carbohydrates.
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