Replenishing Glycogen Levels

**DanSmith** · 02-03-2010 07:49 PM

Im not understanding this at all. Can someone shone some light on this for me?

**Weaves** · 02-03-2010 08:12 PM

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Originally Posted by DanSmith

Im not understanding this at all. Can someone shone some light on this for me?

What do you want to know...

**DanSmith** · 03-03-2010 06:55 PM

Is taking L-glutamine enough to replenish glycogen after I train, as I have read that

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One way to effectively ensure glycogen loading in the muscle tissue is by incorporating a some sequenced recovery meals-every 60 minutes right after exercise. Each meal should consist of 25-30g of carbs and 15-30g of protein. That way, four small recovery meals can provide 100-120g carbs for glycogen loading to the muscle tissue within 3-4 hours-with a bonus of up to 120g of amino acids. By applying small meals, one can avoid too great an insulin spike, which will trigger undesirable fat gain.

and I would also like to know if i should be following this

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The most common glycogen restoring method involves a few days of carbs depletion (very low carb diet) followed by a few days of carb loading (high carb diet). Known as carb loading, this method is generally used by long distance runners. The goal of carb loading is to pump maximum glycogen into the muscle tissues and thereby grant maximum stamina for an increased competitive edge. Endurance athletes can benefit from carb loading by virtue of a substantial biological increase in muscle capacity for glycogen loading following a period of glycogen depletion.

**Weaves** · 03-03-2010 07:46 PM

No, do not use glutamine as your sole source to glycogen load!

What is your need for glycogen loading? Knowing that might aid in the best protocol to use.

**Nicholars** · 03-03-2010 10:22 PM

Glutamine wont make that much difference but it will help... no way could you fill all your glycogen using glutamine....

If you are compeltely drained of glycogen depending on your weight it would take like 24 hours+ and a lot of carbs to fill you back up...

**DanSmith** · 04-03-2010 06:25 PM

Quote

Originally Posted by Weaves

No, do not use glutamine as your sole source to glycogen load!

What is your need for glycogen loading? Knowing that might aid in the best protocol to use.

Im new to all this on my protein and I think im reading to deep and way past my understanding around the science of things.

My diet is sorted out really well and I thought of adding the L-Glutamine to help me recover because 4-5 days of training is making me ache alot. Especially after I play football. I do know rest is essential.

**James** · 05-03-2010 12:17 PM

Keep everything simple, don't get tricked into overcomplicating things like most people do.

Diet wise make sure you are hitting at LEAST the following:-

At least 1g of protein per pound of your bodyweight
at least 100g of carbs daily on non-training days, keeps you out of ketosis
at least 150g of carbs daily when training, will fuel and replenish glycogen
the remainder of your daily calorie intake from healthy fats or more carbs (your decision, research both approaches. Fat intake ideally should never drop lower than 20-30% however).

**Weaves** · 05-03-2010 01:08 PM

Quote

Originally Posted by James

Keep everything simple, don't get tricked into overcomplicating things like most people do.

Diet wise make sure you are hitting at LEAST the following:-

At least 1g of protein per pound of your bodyweight
at least 100g of carbs daily on non-training days, keeps you out of ketosis
at least 150g of carbs daily when training, will fuel and replenish glycogen
the remainder of your daily calorie intake from healthy fats or more carbs (your decision, research both approaches. Fat intake ideally should never drop lower than 20-30% however).

I would hit at least 300g carbs
1g/lb bodyweight protein would offer no benefits over taking 0.6g/lb other than if you were using protein as a means to top up calories

**ATZ** · 05-03-2010 01:10 PM

Quote

Originally Posted by Weaves

1g/lb bodyweight protein would offer no benefits over taking 0.6g/lb

Studies?

For athletes ESPECIALLY it's better to err on the high side with protein.

**Weaves** · 05-03-2010 01:20 PM

Quote

Originally Posted by ATZ

Studies?

For athletes ESPECIALLY it's better to err on the high side with protein.

Protein requirements and muscle mass/strength changes during intensive training in novice bodybuilders

J Appl Physiol 73: 767-775, 1992

Not a definitive study but it is something

I myself go with about 1.4g/kg bodyweight for protein intake.