Glycogen is the fuel reserve that keeps the body active. Glucose obtained from carbohydrates in food provides the energy needed by the body throughout the day. Glucose in the body can sometimes be low or even depleted. When this happens, the body draws energy from glycogen stores in muscle and liver tissue, converting glycogen into glucose. Exercise, illness, and some dietary habits can cause glycogen stores to quickly deplete. The steps for recovering depleted glycogen vary, depending on the cause of its use.
Step
Part 1 of 3: Recovering Glycogen after Exercise
Step 1. Know the glucose-glycogen cycle
Carbohydrates in food are broken down to make glucose. Dietary carbohydrates supply the basic components needed to maintain glucose in the blood so that the body has enough energy to carry out daily routines.
- If the body senses that there is excess glucose, it will be converted into glycogen by a process called glycogenesis. This glycogen is stored in muscle and liver tissue.
- When blood glucose levels start to run out, the body converts glycogen back to glucose in a process called glycolysis.
- Exercising can deplete glucose in the blood more quickly, causing the body to draw on glycogen stores.
Step 2. Know what happens during both anaerobic and aerobic exercise
Anaerobic exercise includes short bursts of activity, such as weightlifting sessions or exercise and muscle building. Aerobic exercise involves longer episodes of sustained activity that causes the heart and lungs to work harder.
- During anaerobic exercise, the body uses glycogen stored in muscle tissue. This causes the muscles to reach a point of fatigue when you complete several sets of repetitive muscle exercises.
- Aerobic exercise utilizes glycogen stored in the liver. Long-lasting aerobic exercise, such as running a marathon, causes the body to reach the point where it is depleted.
- If this happens, the glucose in the blood may not be sufficient to supply the brain. This can result in symptoms consistent with hypoglycemia, including fatigue, poor coordination, feeling light-headed, and impaired concentration.
Step 3. Eat simple carbohydrates immediately after intense exercise
The body has a two hour interval immediately after exercise that is more effective at restoring glycogen.
- Simple carbohydrates include foods and drinks that are easily broken down by the body, such as fruits, milk, chocolate milk, and vegetables. Foods prepared with refined sugar are also sources of simple carbohydrates, such as cakes and candy, but these sources have no nutritional value.
- Research shows that consuming 50 grams of carbohydrates every two hours increases the rate of restoration of depleted glycogen stores. This method increases the replacement rate from an average of 2% per hour to 5% per hour.
Step 4. Wait at least 20 hours for the glycogen to recover
Consuming 50 grams of carbohydrates every two hours takes 20-28 hours to completely restore the amount of glycogen that is depleted.
This factor is taken into account by athletes and coaches in the days prior to an endurance event (endurance draining event) taking place
Step 5. Get ready for an endurance race
Athletes seek to develop higher levels of endurance in order to compete in competitions such as marathons, triathlons, cross-country skiing and long-distance swimming. They also learn to manipulate their own glycogen stores in order to compete more effectively.
- Hydration for the endurance race begins about 48 hours before the big day. Always have water available during the days leading up to the endurance race. Drink as much as you can for two days.
- Start eating a high-carb meal two days before the event. Try choosing foods high in carbohydrates that are also nutritionally valuable, such as whole grains, brown rice, sweet potatoes, and whole grain pasta.
- Eat fruits, vegetables, and protein. Avoid alcohol and processed foods.
Step 6. Consider carbohydrate fulfillment
Athletes who take part in endurance competitions or competitions that last more than 90 minutes use the carb fulfillment method. Carbo fulfillment takes time and the selection of high-carbohydrate foods helps expand glycogen stores beyond average levels.
- Depleting glycogen stores before a race and then filling them with carbohydrates will expand glycogen storage capacity even more. This allows the athletes to perform harder and farther, which is expected to improve their performance during the race.
- The most traditional method of loading carbohydrates begins about a week before the race. Modify your regular diet to include about 55% of total carbohydrate calories, and the rest protein and fat. This will deplete the stored carbohydrates in the body.
- Three days before the race, adjust carbohydrate intake to reach 70% of daily calories. Reduce fat intake, and reduce your exercise level.
- The carb hoarding method is not reported to be useful for races that are less than 90 minutes long.
Step 7. Eat a carbohydrate-rich meal before an endurance race
Thus, the body will quickly work to convert carbohydrates into usable energy. This provides greater energy benefits to the body.
Step 8. Drink a sports drink
Drinking sports drinks during athletic competitions can help provide the body with an advanced source of carbohydrates, plus the caffeine, which many products offer. This helps increase the body's resistance. Sports drinks contain sodium and potassium to maintain the body's electrolyte balance.
Sports drinks that are recommended to be consumed during long periods of exercise include products with a carbohydrate content of 4-8%, sodium of 20-30 mEq/L, and potassium of 2-5 mEq/L
Part 2 of 3: Understanding Glycogen Deposits in Diabetes
Step 1. Understand the function of insulin and glucagon
Insulin and glucagon are hormones made by the pancreas.
- Insulin functions to move glucose into the body's cells to produce energy, remove excess glucose from the bloodstream, and convert excess glucose into glycogen.
- Glycogen is stored in muscle and liver tissue for later use when more glucose in the blood is needed.
Step 2. Understand what glucagon does
When the level of glucose in the blood drops, the body asks the pancreas to release glucagon.
- Glucagon converts stored glycogen into usable glucose.
- Glucose is pulled from glycogen stores which is needed to provide the energy the body needs to function every day.
Step 3. Understand the changes caused by diabetes
In people with diabetes, the pancreas does not function normally because hormones such as insulin and glucagon are not produced or released enough in the body.
- Insufficient levels of insulin and glucagon mean that glucose in the blood is not properly drawn into tissue cells for use as energy, excess glucose in the blood is not taken up enough to be stored as glycogen, and stored glycogen cannot be pulled back into the blood for conversion. into energy.
- The ability to utilize glucose in the blood, store it as glycogen, and then take it back, is impaired. Therefore, people with diabetes have a greater risk of developing hypoglycemia.
Step 4. Recognize the symptoms of hypoglycemia
Although anyone can experience hypoglycemia, diabetics are more prone to an abnormally low level of glucose in the blood, otherwise known as hypoglycemia.
- Common symptoms of hypoglycemia include:
- Hungry
- Shaking or nervous
- Dizzy
- Sweating
- Sleepy
- Confusion and difficulty speaking
- Worried
- Feeling weak
Step 5. Know the risks
Severe and untreated hypoglycemic conditions can lead to seizures, coma, and even death.
Step 6. Use insulin or other medications for diabetes
Because the pancreas does not function normally, oral and injectable medications can help.
- Drugs serve to provide the balance needed for the body to properly carry out glycogenesis and glycolysis.
- Although there are drugs that can save lives, they are not ideal. People with diabetes are at risk of developing hypoglycemia, even by simple changes in their daily routine.
- In some cases, hypoglycemic events can be severe and even life-threatening.
Step 7. Adhere to your eating and exercise habits
Even small changes can lead to results you don't want. Talk to your doctor before you change your food choices and exercise routine.
- If you have diabetes, changing the type of food you eat, the amount of food and drink you eat, and changing your activity level can lead to complications. Exercise, which is an important part of diabetes health, can also create problems.
- During exercise, more energy or glucose is needed so the body will draw it from glycogen stores. Impaired glucagon function causes a lack of glycogen to be pulled from stores in muscle and liver tissue.
- This can mean a delayed, and possibly severe, episode of hypoglycemia. Even a few hours after exercising, the body will continue to work to restore the glycogen used during exercise. The body will draw glucose from the bloodstream, triggering a hypoglycemic episode.
Step 8. Treat hypoglycemic episodes
Hypoglycemia occurs quite rapidly in diabetics. Signs of dizziness, fatigue, confusion, difficulty digesting statements, and difficulty responding, are signals of this.
- Initial steps for treating mild hypoglycemia include the consumption of glucose or simple carbohydrates.
- Help diabetics to consume 15-20 grams of glucose, as a gel or tablet, or simple carbohydrates. Some foods that are safe to eat include raisins, orange juice, soda with sugar, honey, and jellybeans.
- When blood sugar returns to normal and glucose flows to the brain is sufficient, the person will become more alert. Continue to provide food and drink until the person recovers. If you have questions about what to do, call 118 or 119.
Step 9. Prepare the kit
Diabetics should prepare a small kit containing glucose gel or tablets, a glucagon injection, plus simple instructions that are easy for others to follow.
- People with diabetes can quickly become disoriented, confused, and unable to self-medicate.
- Prepare glucagon. If you are diabetic, talk to your doctor about glucagon injections that can help manage severe events of hypoglycemia.
- Glucagon injections work like natural glucagon and help restore the balance of glucose in the blood.
Step 10. Teach this to friends and family
People with diabetes who experience severe hypoglycemic episodes will not be able to inject themselves.
- Teach friends and family members about hypoglycemia so they know how and when to give glucagon injections.
- Invite family or friends to see your doctor. Failure to treat episodes of severe hypoglycemia carries a higher risk associated with the injection.
- Your doctor can help reassure those closest to you about the importance of managing a hypoglycemic episode.
- Doctors are your best source of information and guidance. Your doctor can help decide if your potentially serious hypoglycemic event is treatable with glucagon injections. Glucagon injections require a prescription.
Part 3 of 3: Recovering Glycogen Due to a Low Carb Diet
Step 1. Be careful with low-carb diets
Talk to your doctor to determine which type of weight loss plan is safe for you.
- Understand the risks. To pursue a safe, restricted carb diet (usually consuming less than 20 grams per day of carbohydrates), watch your activity level.
- The initial period of a low-carb diet significantly limits the amount of carbohydrates a person consumes. This helps the body to tap into stored glycogen to aid weight loss.
Step 2. Limit the time you limit your carbohydrate intake
Ask your doctor about safe time limits according to your body type, activity level, age, and medical condition.
- By limiting carbohydrate intake to a minimum of 10 to 14 days, the body can demand the energy it needs during exercise using blood glucose and glycogen stores.
- Continuing a higher carbohydrate intake at this time helps the body to recover used glycogen.
Step 3. Consider the intensity of your exercise
The body draws the energy it needs from glucose in the blood, then draws from glycogen stores stored in the muscles and liver. Frequent and intense exercise will deplete these deposits.
- Carbohydrates in the diet will restore your glycogen.
- By extending a very limited portion of a low carb diet over 2 weeks, you prevent the body from accessing the natural ingredients, meaning carbohydrates, that are needed to restore glycogen.
Step 4. Know what the effect is
The usual effects are feeling tired or weak, and episodes of hypoglycemia occur.
Most of the glycogen stores in your body are used up, and you don't replace them in the bloodstream. As a result, the energy produced is not sufficient to function normally and problems arise in the pursuit of intense exercise
Step 5. Continue high carbohydrate content in your diet
After starting 10-14 days of a low-carb diet, move on to a phase that allows you to eat more carbohydrates, which allows your body to restore glycogen.
Step 6. Get enough exercise
If you are trying to lose weight, incorporating an exercise routine is a big step.
Do moderate aerobic activity that lasts more than 20 minutes. This helps you lose weight, using enough energy to tap into your reserves but avoiding running out of glycogen stores
Tips
- Caffeine is a stimulant that affects people in different ways. Talk to your doctor about caffeine consumption, especially if you have a medical condition or are pregnant.
- Glycogen stores are depleted differently depending on the form and intensity of exercise. Know the effects of the type of exercise that suits you.
- Exercising is a healthy part of managing diabetes. Some people with diabetes are more sensitive to changes in their routine, even small ones. Talk to your doctor about any changes to your exercise routine.
- Drink plenty of water for hydration, even if you drink sports drinks.
- Talk to your doctor before starting a weight loss program, whether you have diabetes or not. Your doctor can suggest the best approach to weight loss based on your body type, current weight, age, and any medical conditions you may have.
