Glycogen Compensation

[imported_enanthator]

Hi guys
I have question for Brian,
Last week i was read text by Milos Sarcev, where describe glycogen compensation in only 6 hour.But they said that glycogen compensation is posible only from animal source, like animal meat, but with minimal presents carbs and fats.I now that this proces is posible, but only when the body making glycogen in the way that he merge glycose molekules in the chains... I now this proces is take time for 48 hours...Where is the truth?

 

[Heavy Duty dude]

I get the full effect within a few hours after a workout sometimes. I have to say that I take carbs during my workouts, so it probably accelerate the process.

Usually I keep the supercompensation for about 36h.

 

[Aaron_F]

Quote[/b] (enanthator @ Jan. 15 2005,9:45)]Last week i was read text by Milos Sarcev, where describe glycogen compensation in only 6 hour.But they said that glycogen compensation is posible only from animal source, like animal meat, but with minimal presents carbs and fats.I now that this proces is posible, but only when the body making glycogen in the way that he merge glycose molekules in the chains... I now this proces is take time for 48 hours...Where is the truth?

I hope english is a second language to you..


glycogen compesation from animal sources is expensive, slow carbohydrates

supercompensation with a hig carb intake can be done in 24hrs

 

[Bryan Haycock]

I'm not sure that I follow what you mean by "animal sources". The only animal source of carbohydrate is lactose from milk. I don't believe that there is anything to gain from using lactose for glycogen replenishment.

There has been some controversy about which type of carbohydrate is best for glycogen loading. Some argue that simple sugars such as dextrose are best. Others say that drinks with glucose polymers are best. Still others say that there is no need to buy fancy sports drinks and that simply eating a meal high in carbohydrates such as pasta or rice is sufficient. Studies have shown that during the first several hours immediately after exercise, a high glycemic index carbohydrate such as glucose or a glucose polymer is best. (1,2)

Studies have shown no difference between different types of carbohydrates eaten after the first 24 hours on the rate of glycogen replenishment as long as sufficient quantities of carbohydrate are consumed (3). Even when the post exercise meal contains other macronutrients such as proteins and fats, the rate of glycogen replenishment is not hindered, given there is sufficient carbohydrate in the meal as well. These studies tell us that the rate-limiting step in glycogen replenishment after exercise is not in digestion or the glycemic index of a given source of carbohydrate. Over a 24-hour period it is the total amount of carbohydrate consumed that is important.

It is recommended that at least 0.7 - 1.0 gram of carbohydrate per kilogram body weight be consumed immediately after exercise and then again 2 hours later. If you experience gastric upset try increasing the amount of water you consume with the carbs. Try to shoot for a total of 7-10 grams of carbohydrate per kilogram of body weight over the first 24-hour period for maximum glycogen storage. This may well be in excess of caloric needs but it is important to shoot for this intake if glycogen storage is your primary goal. While consuming greater than maintenance calories you should keep fat low during the loading phase, somewhere around 5%.

It is probably worth adding here that most bodybuilders need not worry about glycogen replenishment. "Adequate" carbohydrate intake from a variety of healthy sources will ensure there is always sufficient glycogen to support an average workout.

References:
1. Burke, LM, Collier GR, and Hargreaves M. Muscle glycogen storage after prolonged exercise: effect of the glycemic index of carbohydrate feedings. Journal of Applied Physiology 75: 1019-1023, 1993

2. Bowtell JL, Gelly K, Jackman ML, Patel A, Simeoni M, Rennie MJ. Effect of different carbohydrate drinks on whole body carbohydrate storage after exhaustive exercise. Journal of Applied Physiology. 2000 May;88(5):1529-36.

3. Burke LM. Nutrition for post-exercise recovery. Australian journal of science and medicine in sport. Mar;29(1):3-10, 1997