"Fuel reserve" of the body: how to replenish glycogen stores?

Glycogen stores – formed by glucose residues of the polysaccharide – are "fuel reserve" our body, which allows us to produce energy throughout the day. We get glucose by eating carbohydrate foods, but it happens that the reserves of this substance are depleted for one reason or another. In this case, the body uses glycogen from the muscles and liver, converting it into glucose. Exercise, disease, and certain dietary habits contribute to a more rapid decrease in the amount of glycogen in the body. How to replenish the stocks of this substance, estet-portal.com will tell in this article.

How to replenish glycogen stores after training?

Carbohydrates that enter the body with food are converted into glucose as a result of metabolism. It is carbohydrates that are necessary to maintain normal blood glucose levels and sufficient energy for daily activities. When the body determines that the level of glucose is excessive, it converts it to glycogen through the process of glycogenesis. Glycogen stores are stored in muscle tissue and the liver. When blood glucose levels drop, glycogen is converted back to glucose through glycolysis.

During intense exercise, glucose is used up faster, causing the body to start getting it from glycogen stores.

Anaerobic exercise (such as strength training) that involves a short period of high activity uses primarily glycogen from muscle tissue for energy. When performing aerobic exercise, which requires staying active for longer periods of time, the glycogen stored in the liver is mainly used. Therefore, for example, marathon runners often face the problem of glucose depletion. In this case, symptoms of hypoglycemia appear:

• fatigue;
• discoordination;
• dizziness;
• concentration problems.

For about two hours after an intense workout, the body is able to more effectively restore glycogen levels – the so-called carbohydrate window. Therefore, immediately after sports, it is recommended to refresh yourself with carbohydrates (to restore glycogen stores) and proteins (to restore muscle tissue), for example:

• fruit;
• milk, including chocolate milk;
• vegetables;
• nuts;
• honey.

Food prepared with processed sugars is also a source of simple carbohydrates (sweets, cakes), but the nutritional value of such products is low.

Before a long workout, it is also not superfluous to recharge with food rich in carbohydrates and containing a moderate amount of protein. Read also what should be the nutrition before, during and after training.

Sports drinks – Another way to replenish glycogen stores before or after physical activity. For example, during long workouts, it is recommended to choose drinks with 4-8% carbohydrates, 20-30 mEq/L sodium and 2-5 mEq/L potassium.

How to restore glycogen stores in diabetes?

Insulin and glucagon – two hormones produced by the pancreas. These hormones – antagonists, that is, they perform functions opposite to each other.

1. Insulin is responsible for moving glucose into the body's cells where it is used for energy, removing excess glucose from the bloodstream and converting it into glycogen, which is stored in muscle and liver tissue for later use.
2. When blood glucose levels drop, the pancreas starts producing glucagon. Under the action of this hormone, glycogen stores are used to obtain the glucose necessary for energy production.

In diabetics, the pancreas does not function properly, so insulin and glucagon are not produced in sufficient quantities. This results in:

1. Glucose cannot properly enter tissue cells for energy production.
2. Excess blood glucose is not effectively stored as glycogen.
3. When there is a lack of energy, the body cannot get enough glucose from glycogen stores.

Such disorders put diabetics at high risk of hypoglycemia. Although anyone can experience the condition, people with diabetes are more likely to have low blood glucose levels. Hypoglycemia can cause the following symptoms:

• feeling hungry;
• nausea;
• trembling;
• nervousness;
• dizziness;
• blanching of the skin;
• sweating;
• drowsiness;
• confusion;
• anxiety;
• weakness;
• disorientation and lack of coordination.

Convulsions, coma and even death – dangerous consequences of hypoglycemia.

Therefore, diabetics must take the medications prescribed by their doctor, as well as follow the diet and exercise regimen established by the doctor.

What to do if you have a hypoglycemic episode:

1. Recognize promptly (symptoms noted above).
2. If the person is conscious, ensure the intake of fast carbohydrates (a couple of glucose tablets, a spoonful of sugar or honey, natural fruit juice, raisins, etc.).
3. If the person is unconscious, call an ambulance.
4. Use a pre-prepared first aid kit, which should include glucose tablets, everything you need to inject glucagon, an accessible step-by-step description of the necessary actions. It is better for a diabetic to collect such a first aid kit with a doctor and carry it with you just in case.

How to replenish glycogen stores on a low-carbohydrate diet?

Firstly, make sure that a low-carbohydrate diet is necessary for you, or at least harmless to your body, by consulting with your doctor first. Second, remember that if you are eating less than 20 grams of carbohydrates per day, you should not resort to intense physical activity.

If you do decide to try a low-carbohydrate diet to maintain your glycogen stores, you should:

1. Together with a specialist, choose a safe framework for restricting carbohydrate foods in the diet, taking into account your age, health status and level of physical activity.
2. Remember that first of all the body uses glucose from the blood to produce energy, then – glycogen stores from muscle tissue and liver, therefore, with frequent and intense training, these reserves run out, and carbohydrates are needed to replenish them. If they are not ingested, the risk of hypoglycemia increases.
3. Control the intensity of training. If you are trying to lose weight, exercise – great way to keep your body in shape. However, moderation and not too long workouts are equally important.

Read also: The most common questions about carbohydrates: answers from nutritionists

Remember that hypoglycemia – dangerous to health and life condition. Therefore, estet-portal.com encourages you to eat in a balanced way and in accordance with the needs of your body!