Proper Nutrition Positively Impacts Recovery after Exercise For every physical activity, the body requires energy. The amount of energy needed depends on the duration and type of activity. Energy is obtained from the body stores or from the food we eat. Glycogen is the main source of fuel used by the muscles to enable you to undertake both aerobic and anaerobic exercise. If you train with low glycogen stores you will feel constantly tired, your training performance will be lower, and you will be more prone to injury and illness. For this reason, we will consider what glycogen is and how your diet can positively impact your performance and recovery during and after exertion. Glycogen Depletion and Repletion

What is Glycogen? Blood sugar stored in the liver, muscles, and to a lesser extent the bloodstream. The nutrional dictionary found at bodybuildingpro.com states that glycogen is blood sugar stored in the liver, muscles, and to a lesser extent the bloodstream.

What is Glycogen? Blood sugar stored in the liver, muscles, and to a lesser extent the bloodstream. Glycogen helps to fuel muscle contractions. It is glycogen that help fuel the actual muscle contractions.

How is Glycogen Used? Energy! Energy is the most important nutritional factor for any form of physical activity.

How is Glycogen Used? Energy! From carbohydrates and fat The main fuels used by exercising muscles are carbohydrates and fats. The amount of each of these fuels used depends on the type, intensity and duration of the exercise.

How is Glycogen Used? Energy! From carbohydrates and fat Carbs stored in liver and muscles as glycogen Carbohydrates are required for any form of exercise. Small amounts of carbohydrates are stored in the liver and muscles as glycogen.

How is Glycogen Used? Energy! From carbohydrates and fat Carbs stored in liver and muscles as glycogen Glycogen is quickly converted into glucose during exercise During exercise, this glycogen is broken down into glucose, which, along with fat, supplies the muscle with energy.

How is Glycogen Used? High intensity (anaerobic) exercise: Use large amounts of energy In short bursts of high intensity (anaerobic) exercise, such as sprinting, a large amount of energy is quickly required.

How is Glycogen Used? High intensity (anaerobic) exercise: Use large amounts of energy Main source of fuel is glucose Glycogen is therefore the main fuel because it can be converted fast enough to meet the body’s requirements. Very little fat is used.

How is Glycogen Used? High intensity (anaerobic) exercise: Use large amounts of energy Main source of fuel is glucose Low intensity exercise (aerobic): Glycogen from carbs is the main fuel, then fat In longer periods of low intensity exercise (aerobic) such as cycling, swimming, and long distance running, glycogen is the main fuel. As the glycogen stores are used up, a greater proportion of fat is then converted for energy.

More about Glycogen Fat Fat cannot be broken down quickly enough to continually meet high energy expenditure

More about Glycogen Fat Performance therefore, the ability to perform prolonged exercise is related to your body's glycogen stores.

More about Glycogen Fat Performance Fatigue Fatigue is a result of low levels of glycogen in the exercising muscles. A high level of glycogen at the start of exercise can delay the onset of fatigue.

Diet and Glycogen Control with proper diet Glycogen stores are built up by the consumption of adequate amounts of carbohydrate-based foods.

Diet and Glycogen Control with proper diet Build up glycogen stores For athletes and physically active people, it is recommended that 55 – 60 % of the daily energy intake come from carbohydrates.

Diet and Glycogen Control with proper diet Build up glycogen stores Repletion of glycogen stores will not happen without eating Muscle glycogen must be replaced after training. A lack of adequate glycogen will negatively impact training performance at your next session.

What to Eat Daily for athletes in training: Maintaining a good daily diet will help build up glycogen stores, preparing the athlete for competition.

What to Eat Daily for athletes in training: 55% carbohydrates 55% of the daily intake should come from carbohydrates. Good sources of carbohydrates are breads, cereals, potatoes, rice and pasta. Choosing whole grain varieties of these foods will also increase dietary fiber.

What to Eat Daily for athletes in training: 55% carbohydrates 30% fats 30% needs to come from fat. Nuts and most vegetable oils are good sources of unsaturated fats, red meats, whole eggs, whole milk and milk products from that saturated fat group.

What to Eat Daily for athletes in training: 55% carbohydrates 30% fats 15% protein Lastly 15% should be composed of proteins such as meat, poultry, fish, milk, eggs, cheese, yogurt, nuts and legumes.

Simple formula 24 – 48 hrs to replenish It is essential to eat food that will facilitate the replenishment of glycogen after competition. It can take up to 48 hours for muscle glycogen stores to be replenished; if your diet is low in carbohydrates, it will take even longer!

Simple formula 24 – 48 hrs to replenish Eat approximately .75 grams carbohydrate per pound Based on the formula of .75 grams carbohydrate per pound, you can calculate how many grams of carbohydrates you must eat after exertion.

Simple formula 24 – 48 hrs to replenish Eat approximately .75 grams carbohydrate per pound A 200 pound person would need to eat 150 grams carbohydrate for several hours post exercise A 200 pound person would need to eat 150 grams carbohydrate for several hours post exercise.

What to Eat Suitable high carbohydrate snacks to have after sports are: Bananas: 6 = 150 g carbohydrate Suitable high carbohydrate snacks to have after sports are bananas. Six bananas equals approximately 150 grams of carbohydrates.

What to Eat Suitable high carbohydrate snacks to have after sports are: Cereal bars: 6 = 150 g carbohydrate You could get approximately 150 grams of carbohydrates by eating six cereal bars.

What to Eat Suitable high carbohydrate snacks to have after sports are: Juice: 5 cups = 150 g carbohydrates Or drink 5 cups of fruit juice

What to Eat Suitable high carbohydrate snacks to have after sports are: Fresh or dried fruit 2/3 cup of raisins = 150 g carbohydrate Or eat fresh or dried fruit. Two-thirds cup of raisins has about 150 grams of carbohydrates.

Diet impacts Exercise Review Glucose from carbs burned first and faster Glucose from carbs is burned first and fastest during exercise. Bursts of activity such as sprinting, use a very large amount of energy and depletes the glycogen stores quickly.

Diet impacts Exercise Review Glucose from carbs burned first and faster Fat is burned more slowly Glucose is made from fat but the conversion process is much slower than from carbohydrates

Diet impacts Exercise Review Glucose from carbs burned first and faster Fat is burned more slowly Only after carb stores are depleted and happens only after the supply of carbohydrates is depleted. You can build up your stores of glycogen to use during sports activities by maintaining the right mix of carbohydrates, fat and protein.

Eat right to maximize your training and performance! Diet impacts Exercise Review Glucose from carbs burned first and faster Fat is burned more slowly and Only after carb stores are depleted Eat right to maximize your training and performance! So eat right to maximize your training and performance.

References Julie Dostel, email communication, 2/1/05 http://www.medic8.com/healthguide/articles/sportsnutrition.html http://www.bodybuildingpro.com/nutritiondictionary.html http://www.brianmac.demon.co.uk/nutrit.htm