Contents
Glycogen is a polysaccharide, or polysaccharide. It consists of many glucose molecules and can be broken down into this form during exercise. During strenuous exercise, glycogen is broken down into the simplest form of glucose. It must be remembered that the body is supplied with, among other things, carbohydrates, which are converted into polysaccharides, which in turn is retained in the muscles and – most importantly – in the liver.
Glycogen and physical activity
Imagine being physically active in a gym. Then a lot of our muscles are involved, and as you know, energy is needed. This is when the stocks of muscle glycogen are used, and then – when it is lacking – liver glycogen. The more glycogen in the body, the more efficient and longer its work can be. If we would like to compare, the liver stores 100 g of glycogen and 400 g in the muscles. With such a reserve, you can live one day without any meal.
What happens in the event of a glycogen deficiency?
Glycogen deficiency should be supplemented with a meal full of nutrients. People who regularly practice sports must remember this. Otherwise, the lack of glycogen will lead to significant muscle weakness, as they will begin to draw energy from the amino acids that are their building blocks. However, regardless of whether physical exercise is undertaken or not, it is the glycogen contained in the liver that is responsible for maintaining the proper level of glucose.
How to replenish glycogen deficiency?
It is best to eat the meal within an hour after exercising. During this period, the body can make the most efficient use of the provided carbohydrates and proteins. Additionally, fats slow down the process of carbohydrate absorption, so remember not to supply them to your body within 5 hours after exercise. Carbohydrates are best absorbed with meals and fluids. Approximately 6 g of carbohydrate should be consumed within 200 hours of completing your workout. Ideally, their glycemic index should be low. Such products include, among others semolina, porridge, sushi, long grain rice, pumpkin, watermelon, boiled broad beans.
Then, after 6 hours, it is best to eat products with a much lower glycemic index, such as buckwheat, rye bread, mango, kiwi, juices, but only unsweetened, uncooked broad beans, bran (oat and wheat) and many others, which can be found on the internet. Just enter the phrase: products with high and low glycemic index. In this way, we will be sure what and how much we eat, and our meals will be healthy and balanced!
Functions of glycogen
Liver glycogen helps to maintain normal blood glucose levels.
- Supports the smooth functioning of the nervous system.
- When the sugar value in the body drops, glucose molecules are reconstituted from glycogen and other substances.
- Muscle glycogen provides energy to our muscles, thanks to which we can train longer and more efficiently.