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As such, drinking pomegranate foodw may benefit geplenishment recovery. In a small study, 9 elite weightlifters drank 8. They had an additional Compared with the placebo treatment, pomegranate juice reduced the release of a marker of oxidative stress called malondialdehyde MDA and increased antioxidant defenses.
This indicates that the drink could promote muscle recovery Other studies have similarly shown that pomegranate juice and pomegranate supplements may decrease DOMS, reduce inflammatory markers, and accelerate muscle recovery 3 Beets are loaded with dietary nitrates and pigments called betalains 2 Dietary nitrates may help send oxygen to your muscles and improve the efficiency of mitochondria — organelles, or parts of cells, that produce the energy that fuels your cells.
Meanwhile, betalains may reduce inflammation and oxidative damage 2 A study including 30 active men found that drinking beetroot juice immediately, 24 hours after, and 48 hours after completing strenuous exercise reduced muscle soreness and sped muscle recovery to a greater extent than a placebo Additionally, a study including 13 soccer players observed that drinking beetroot juice for 3—7 days before, on the day of, and 3 days after exercise reduced DOMS.
It also improved exercise performance during the recovery period Some research suggests that whey protein may promote muscle recovery after exercise in both athletes and nonathletes. In a 5-day study, 92 men with obesity took 0.
Whey protein may also improve muscle function after resistance training However, not all research agrees. In some studies, whey protein did not benefit post-exercise muscle recovery 24 As such, more research is needed to determine whether supplementing with whey protein after exercise could promote muscle recovery.
Regardless, protein shakes can help you reach your daily protein targets and optimize muscle growth, so they might still be worth your while. Eggs are known as a nutrient-dense food and favored by athletes for their high content of bioavailable protein.
Eating them after a workout helps stimulate muscle recovery. Although many people opt to eat only egg whites, studies show that whole eggs may be a better choice after workouts. In a small study including 10 men, participants ate a meal with either whole eggs or egg whites immediately after resistance training.
Even though all meals had the same amount of protein, the whole-egg meals led to greater muscle growth Researchers suggest that this could be because the nutrient-dense yolk provides vitamins, minerals, and fatty acids, such as vitamin A, selenium, zinc, and the fatty acid palmitate, which may increase the speed of muscle protein synthesis Milk and milk products like yogurt and cottage cheese are frequently used as post-exercise fuel — and for good reason.
Because milk is high in proteinit provides your body the nutrients necessary for muscle repair. Thus, it might reduce EIMD. Milk and dairy products also contain carbs. Eating carbs and protein together supports muscle growth and helps your muscles refill their stores of glycogen — the stored form of glucose, or sugar.
Milk also contains sodium, which is important for rehydration 1427 A review of 12 studies found that chocolate milk may improve exercise performance and post-exercise recovery. However, the researchers acknowledged that high quality evidence is limited, so future research is needed When you work out intensely, you deplete your muscle stores of glycogen, the stored form of glucose.
This is especially true for athletes participating in exhaustive exercise Eating carb-rich foods promotes muscle glycogen replenishment. Starchy vegetables like sweet potato, butternut squash, and potatoes make a healthy carbohydrate choice post-workout.
Combining starchy vegetables with a protein source like eggs or chicken is an effective and tasty way to replenish glycogen stores while also providing your body with the protein it needs for muscle recovery This is because the caffeine found in coffee blocks receptors for adenosine.
It activates pain receptors in your body 15 A study in 9 men who typically consumed low amounts of caffeine showed that consuming caffeine 1 hour before an intense upper-body workout significantly lowered levels of muscle soreness on days 2 and 3 after exercise, compared with a placebo Additionally, a study found that caffeine consumption 24 and 48 hours after intense exercise improved recovery of muscle power and reduced DOMS in both men and women compared with a placebo Interestingly, the men experienced greater reductions in DOMS after using caffeine than the women The dose of caffeine shown to be effective for reducing DOMS is about 2.
An 8-ounce mL cup of coffee contains around 95 mg of caffeine. For reference, this equals about mg of caffeine for a pound kg person So, more research is needed Many foods and drinks may help reduce soreness after a strenuous workout, including starchy vegetables, eggs, coffee, beet juice, and fatty fish.
In addition to foods and beverages, other factors can promote muscle recovery and reduce muscle soreness after exercising. Here are some evidence-based ways to promote muscle recovery 3536 :. Not all these strategies may suit your body or lifestyle, so the best way to find out which options work for you is to give them a go.
Sleep, thermal therapy, compression therapy, foam rolling, and massage may also promote muscle recovery and reduce DOMS.
Although your overall diet is what matters most, adding particular foods and drinks to your diet, including tart cherry juice, fatty fish, watermelon, and whey protein, may speed muscle recovery and reduce exercise-related soreness.
Plus, things like massage, foam rolling, and getting enough sleep may help you feel better after a tough session at the gym. Try this today: Try mixing up this tasty, muscle-soreness-fighting salad. Simply combine:. Dress the salad with a little vinegar, olive oil, salt, and pepper, and enjoy it after your next workout.
Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. You may find that you feel less tight, sore, and even have more energy to exercise after active recovery.
Here's how it works. Stretching provides many benefits to your body and general well-being. Aim to stretch 5 to 10 minutes before and after exercise. Stretching can help…. Is it better to work out when sore, or take a break to recover?
Branched-chain amino acids BCAAs are taken to boost muscle growth and exercise performance. Here are 5 proven benefits of BCAAs. A new study from the United Kingdom's University of Lincoln suggests that protein shakes are no more effective at rebuilding muscle and boosting….
Want to change up your hydration routine after a sweat session?
: Glycogen replenishment foods| Refueling on a Very Low-Carb Diet | Sofia Richie Just Made Leggings Look Elegant at Fashion Week No surprises here. Share this article. Although many people opt to eat only egg whites, studies show that whole eggs may be a better choice after workouts. Legumes lentils, chickpeas, kidney beans, black beans, etc. This article has been viewed , times. At higher intensities, your muscles switch to using an increasing amount of glycogen. |
| The Best Foods to Build Glycogen | Curr Sports Med Rep. They have powerful anti-inflammatory and antioxidant properties, and as such, they may reduce perceived soreness and exercise-induced muscle damage EIMD 3. Maughan RJ, Merson SJ, Broad NP, Shirreffs SM. Fatty fish. Jentjens R, Jeukendrup A. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. |
| The Overlooked Part of Recovery: Glycogen Replenishment | They had an additional Compared with the placebo treatment, pomegranate juice reduced the release of a marker of oxidative stress called malondialdehyde MDA and increased antioxidant defenses. This indicates that the drink could promote muscle recovery Other studies have similarly shown that pomegranate juice and pomegranate supplements may decrease DOMS, reduce inflammatory markers, and accelerate muscle recovery 3 , Beets are loaded with dietary nitrates and pigments called betalains 2 , Dietary nitrates may help send oxygen to your muscles and improve the efficiency of mitochondria — organelles, or parts of cells, that produce the energy that fuels your cells. Meanwhile, betalains may reduce inflammation and oxidative damage 2 , A study including 30 active men found that drinking beetroot juice immediately, 24 hours after, and 48 hours after completing strenuous exercise reduced muscle soreness and sped muscle recovery to a greater extent than a placebo Additionally, a study including 13 soccer players observed that drinking beetroot juice for 3—7 days before, on the day of, and 3 days after exercise reduced DOMS. It also improved exercise performance during the recovery period Some research suggests that whey protein may promote muscle recovery after exercise in both athletes and nonathletes. In a 5-day study, 92 men with obesity took 0. Whey protein may also improve muscle function after resistance training However, not all research agrees. In some studies, whey protein did not benefit post-exercise muscle recovery 24 , As such, more research is needed to determine whether supplementing with whey protein after exercise could promote muscle recovery. Regardless, protein shakes can help you reach your daily protein targets and optimize muscle growth, so they might still be worth your while. Eggs are known as a nutrient-dense food and favored by athletes for their high content of bioavailable protein. Eating them after a workout helps stimulate muscle recovery. Although many people opt to eat only egg whites, studies show that whole eggs may be a better choice after workouts. In a small study including 10 men, participants ate a meal with either whole eggs or egg whites immediately after resistance training. Even though all meals had the same amount of protein, the whole-egg meals led to greater muscle growth Researchers suggest that this could be because the nutrient-dense yolk provides vitamins, minerals, and fatty acids, such as vitamin A, selenium, zinc, and the fatty acid palmitate, which may increase the speed of muscle protein synthesis Milk and milk products like yogurt and cottage cheese are frequently used as post-exercise fuel — and for good reason. Because milk is high in protein , it provides your body the nutrients necessary for muscle repair. Thus, it might reduce EIMD. Milk and dairy products also contain carbs. Eating carbs and protein together supports muscle growth and helps your muscles refill their stores of glycogen — the stored form of glucose, or sugar. Milk also contains sodium, which is important for rehydration 14 , 27 , A review of 12 studies found that chocolate milk may improve exercise performance and post-exercise recovery. However, the researchers acknowledged that high quality evidence is limited, so future research is needed When you work out intensely, you deplete your muscle stores of glycogen, the stored form of glucose. This is especially true for athletes participating in exhaustive exercise Eating carb-rich foods promotes muscle glycogen replenishment. Starchy vegetables like sweet potato, butternut squash, and potatoes make a healthy carbohydrate choice post-workout. Combining starchy vegetables with a protein source like eggs or chicken is an effective and tasty way to replenish glycogen stores while also providing your body with the protein it needs for muscle recovery This is because the caffeine found in coffee blocks receptors for adenosine. It activates pain receptors in your body 15 , A study in 9 men who typically consumed low amounts of caffeine showed that consuming caffeine 1 hour before an intense upper-body workout significantly lowered levels of muscle soreness on days 2 and 3 after exercise, compared with a placebo Additionally, a study found that caffeine consumption 24 and 48 hours after intense exercise improved recovery of muscle power and reduced DOMS in both men and women compared with a placebo Interestingly, the men experienced greater reductions in DOMS after using caffeine than the women The dose of caffeine shown to be effective for reducing DOMS is about 2. An 8-ounce mL cup of coffee contains around 95 mg of caffeine. For reference, this equals about mg of caffeine for a pound kg person So, more research is needed Many foods and drinks may help reduce soreness after a strenuous workout, including starchy vegetables, eggs, coffee, beet juice, and fatty fish. Plus, rice is endlessly versatile. Try making one of these 17 recipes that start with a bag of rice. Like rice, it contains magnesium and manganese — and millet pairs well with seafood , in salads , and as a base for grain bowls. Pasta or noodles made from wheat, rice, corn, cassava, or other grains is fantastic to have on hand for a post-workout meal. Adding protein and veggies to pasta or noodle-based dishes is easy with endless options and flavor combinations. Dig into one of our favorite clean pasta recipes after your next workout. Ripe bananas provide a quick source of easily digested carbs after your workout, along with essential vitamins and minerals to support electrolyte balance and muscle repair. These include potassium and magnesium. Packed with vitamins A and C and potassium, cantaloupe is a hydrating and refreshing fruit perfect after a workout. Try it paired with savory ingredients like zucchini and ham or in a smoothie with mint. Watermelon is another delicious water-packed melon that packs a nutrient punch with lycopene, vitamin C, and vitamin A. This summertime favorite is high GI at 76, with half of the sugar coming from fructose, one-quarter glucose, and less than one quarter from sucrose. Super flavorful mango is so versatile as a post-workout carb. You can eat it out of hand, in a smoothie , tossed into a chicken salad , made into ice pops , or as a sweet element in a curry. Packed with carbohydrates, vitamins A, E, and C, it also helps to reduce inflammation that can cause muscle soreness after a strenuous workout. Fluffy, comforting white and sweet potatoes are perfect post-workout carbs. Research shows that potatoes are as good as energy gels at supporting energy levels for your workouts. Exercise scientists agree that potatoes are a solid choice as a whole food carb source for a post-workout meal. This sweet root vegetable is an all-around star for supporting your training. Beets have been studied for their ability to support endurance workouts by increasing cardiorespiratory performance. As a post-workout carb , beets are high in natural sugars and inflammation-fighting phytonutrients. Research shows beets can help aid muscle recovery and reduce pain after intense exercise like sprinting. The number one way to choose a post-workout carb? Protein in this snack is also important for assisting with glycogen uptake into the muscles. For longer runs, eating the right snacks is very important to help nourish your muscles and help your body recover faster. What you need is a snack which has a combination of carbs to replenish your energy and protein to rebuild muscle. Experts recommend eating snacks which have a carb-to-protein ratio of 4-to-1 1 gram of protein to 4 grams of carbs. Seek out high GI foods — cornflakes with milk is an ideal option! Not only does it feel like a treat after a long run, hydrate you and help cool you down, studies have also found that chocolate milk contains the ideal carbohydrate-to-protein ratio for post-run recovery. Furthermore, the calcium in milk will help keep your bones strong and it is also a good option for people who find it difficult to eat solid foods after a run. Mango, watermelon and blueberries are particularly good glycogen-replenishing carbs to help you recover faster. All of these fruits are packed with vitamin C, which helps repair muscle damage caused by running. A good source of fibre, these fruits also help to make you feel full and stave off cravings. Add fruit to oatmeal, low fat Greek yoghurt or to smoothies to give your post-run snack an extra boost. Smoothies made with fruit and low fat Greek yoghurt, coconut milk or almond milk are another delicious and nutritious option for your post-run recovery snack. They can give your recovery a jump-start by providing an ideal combination of carbs, protein, fibre, electrolytes and antioxidants. With most fruit being quite fibrous, they can often take longer to digest, therefore not being of advantage to your 20 to 30 window of opportunity to replace glycogen store, unless they are physically broken down, which is where smoothies play their part! |
| What Is Glycogen? Benefits for Diet and Exercise - Dr. Axe | Made in the USA. Great Valley Publishing Company Valley Forge Road Valley Forge, PA Copyright © These flour-based breakfast favorites will increase your blood sugar and are conduits for other healthy foods such as fruit, protein powder, and yogurt. These include potassium and magnesium. This causes incoming glucose to go to repairing muscles rather than going into storage — so when the extent of the muscle damage is greater, replenishing glycogen stores takes more time as more of the glycogen will be dedicated to repairing muscle damage. |
| 1. Cottage Cheese and Fruit | Sports drinks contain sodium and potassium to maintain your electrolyte balance. Stretching provides many benefits to your body and general well-being. Screenshot loading You can easily incorporate tart cherries into some of Murphy's favorite protein- and carb-rich snacks like:. You get the same anabolic effects and stimulate muscle protein synthesis just as well regardless. Caffeine and creatine also cooperate with the carbohydrates you eat or drink, speeding up the rate at which you store glycogen in your muscles. |
Glycogen replenishment foods -
Your pancreas responds to this rise in blood sugar by releasing insulin, helping your liver cells to absorb the glucose. The insulin also activates enzymes that convert glucose to glycogen.
One such enzyme is called glycogen synthase. Once both glucose- and insulin levels are high enough, glycogen synthase ties the glucose molecules together in the form of glycogen chains. If your blood sugar gets low, your pancreas reacts again. The pancreas releases glucagon, a hormone that tells your liver to break down glycogen.
This way, you free up the glucose molecules, which soon appear in your blood. It means that regardless of what you eat, or even if you eat, your liver and the glycogen you store in it keeps your blood sugar within predetermined and tightly regulated intervals.
When your blood sugar levels rise, your liver stores the excess sugar as glycogen, and when they fall, your liver releases that glucose again, keeping your blood sugar where it should be.
Four grams of glucose circulates in your blood. When that happens, your liver steps in and makes sure your blood sugar level goes back to those four grams, with the help of its glycogen stores. Of all your organs, your brain is the one using most of your blood sugar.
When things are not normal, it adapts and learns to use other substrates as fuel. However, as long as you eat a mixed diet, it very much prefers glucose. One example of an abnormal condition is when you eat a ketogenic diet.
It just means that they force your brain to adapt to other fuel sources than the one it prefers. However, your muscles weigh a lot more than your liver, which means that the total amount of glycogen you store in it is much more significant.
The average adult can store a little more than half a kilogram of muscle glycogen. The glycogen stores of an elite-level endurance athlete are much larger than those of a couch potato. Your body adapts your stores according to your needs. If your muscles need a lot of high-quality fuel readily available, your body makes sure you can store it, too.
A high-level cross-country skier might be able to hold twice as much muscle glycogen as the average person. For example, a kilogram bodybuilder is probably capable of storing massive amounts of muscle glycogen.
Your muscles oxidize stored glycogen, turning it into the ATP molecules they need to contract. The higher your intensity, the more motor units associated with fast muscle fibers you activate.
Low-intensity exercise relies more on fatty acids as fuel. Your muscles require carbohydrates in the form of muscle glycogen and blood glucose for peak performance. In other words: the harder you train, the more you rely on muscle glycogen and blood glucose to fuel your workout.
Even though your liver and your muscles are your two primary glycogen deposits, you also store smaller amounts inside your red and white blood cells, in your kidneys, and the glial cells of your central nervous system.
Pregnant women hold a certain amount of glycogen in the uterus as a glucose source for the embryo: a nifty little mechanism that grants the fetus access to sugar during the early parts of the pregnancy. And when they consumed sugar-based candy during the marathon, they fended off fatigue effectively.
The amount of glycogen stored in your liver and muscles depends on what you do and how much you eat. When you exercise or perform some other type of physical labor, you fuel that activity with glycogen from both the liver and muscles, depleting your reserves. You drain your liver glycogen to keep your blood sugar stable and use muscle glycogen to fuel your muscle contractions.
If you eat plenty of carbohydrates and enough calories, you replenish those reserves in between workouts, allowing you to perform as good or better next time you exercise.
If you exercise regularly, your body adapts and enables you to store more carbohydrates as muscle glycogen. A casual, non-overweight endurance athlete needs between and grams of carbs a day to replenish and maintain high glycogen stores after a workout.
Muscle glycogen concentrations are usually measured in millimoles per kilogram, either as wet weight or dry weight. Dry weight means that you subtract the water in the tissue from the result, and those values are 4. Fueling with fat is enough, and you have plenty of that to last a long time.
You can release up to 20 times more glucose per minute from your glycogen stores during high-intensity exercise. When you exercise with high intensity or long duration, you more or less empty your muscle glycogen stores. You reach the point of fatigue and have to lower your training intensity to continue.
If you regularly train without eating enough carbohydrates, your muscle glycogen levels keep diminishing, day by day, and you might not be able to perform to your usual standards. During exercise, you drain your glycogen stores. If you want to fill those stores again, you have to eat or drink enough carbs in time for the next training session.
After a workout or any other glycogen-depleting physical activity, your muscle cells are more sensitive than usual to any carbohydrates you eat. They are ready to soak up all the carbs you give them and store them as glycogen to perform better next workout.
At this time, your insulin sensitivity is as good as it gets, the capacity of your muscle cells to absorb glucose is improved, and your levels of the enzyme glycogen synthase are high.
Eating or drinking carbs now stimulates insulin release and glycogen synthesis. Because your muscle cells are wide open and ready to receive the sugar you give them, you can shovel a lot of glycogen into them in a short amount of time. One gram of carbohydrate per kilogram of body weight per hour lets you store as much glycogen as possible inside your muscles.
Too much for the casual athlete, in most cases. That would mean grams of carbs over 4 hours. While these amounts are unnecessary, maybe even detrimental, for the casual athlete, they might be essential for high-level athletes who train every day or even several times per day.
Even professional athletes might find themselves hard-pressed to consume such amounts. One scenario where you benefit from pounding the carbs would be if you compete in multiple events over the same day.
Or during an especially tough training period, if you have several training sessions every day on the agenda and repeatedly empty your glycogen reserves. If you have 5—6 hours to replenish your muscle glycogen as much as possible, you need to eat or drink 1 gram of carbohydrate per kilogram of body weight per hour during those hours.
If you have 24 hours, you need around 10 grams of carbohydrates per kilogram of body weight during that time if you want to fill your glycogen stores again after depleting them.
You also need plenty of calories. Enough energy is vital in this process. Not only does he have to eat large amounts of carbs, but he also needs a lot of calories.
The carbs he needs to restore his muscle glycogen adds up to 3, calories all by themselves. Add to that 2 x 80 grams in the form of protein, and you have another calories right there.
Plus to calories from fats. As you can see, you end up with more than 4, calories for an average-weight athlete. It can be necessary. That number of calories is not too much for an endurance athlete, but many feel that it means an uncomfortable amount of food daily.
Adapt your carbohydrate intake to your training schedule. To ensure as fast and complete glycogen replenishment as possible, you need to satisfy the following four criteria: 22 23 24 Large amounts of carbohydrates Frequent carbohydrate-rich meals High glycemic index Reach at least caloric balance Strength Training If your focus is lifting, you have it easier.
Strength training burns through a considerable amount of muscle glycogen per minute. A strength training session is most often split into short periods of near-maximal and depleting efforts and rest periods, unlike endurance training.
In aerobic exercise, the same muscles contract without pause for a long time, thereby using more muscle glycogen. You might train chest and triceps one day, legs the next, and then finish off your split with a back and biceps workout. You deplete muscle glycogen locally, meaning in the working muscles.
Glycogen stores in your other muscles remain intact. Any kind of average diet will replenish your glycogen stores in time for your next workout, as long as you eat enough calories. The one exception might be the type of whole-body training gaining popularity in recent years, where you train the entire body every day, day after day, five days in a row.
The ones you like the best and find it easy to eat enough of. Only high-level endurance athletes need to pick and choose between specific carbohydrate sources depending on which ones give the most efficient glycogen synthesis.
Those two things determine if you will replenish your muscle glycogen, not if you get your carbs from pasta, pancakes, or sponge cake. That said, fructose is not as useful for muscle glycogen storage as glucose or starchy carbs.
Your liver has first dibs on the fructose you eat. You might have heard that you should avoid fat after a workout since a fat-rich meal slows down gastric emptying and delays your uptake of carbohydrates and protein, and therefore glycogen synthesis as well.
In a real-life scenario, post-workout fat or no post-workout fat does not seem to make any difference. You can safely drench it in a fatty sauce if you like. Solid foods and liquids fill your glycogen reserves equally well, as long as you get the same amount of carbs.
Glycemic Index, or GI, is a measure and ranking of how much the carbohydrates you eat affect your blood sugar. High GI foods make your blood glucose levels spike rapidly, which tells your pancreas to release insulin to keep your blood sugar in check.
When the Glycemic Index was a new and fresh concept, many believed we had found the holy grail to control body fat and body weight. Today, we know that glycemic index is pretty much irrelevant and that energy balance trumps glycemic index every day of the week.
After long-duration, strenuous, exhausting exercise, starting recovery immediately — immediately! Maximizing glucose intake after exercise with consistent and continued intakes of carbohydrates can replete muscle glycogen to normal in 24 hours. Furthermore, results for recovery and overall health are also better with starting recovery quickly.
Well said. For about the last 15 years, Ultragen has been my go to. Ultragen allows me to play hard in the mountains on weekends AND still be of some use to my family, instead of laying on the floor all day. Did you find this post interesting and valuable or was it a waste of your time?
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PreRace Liquid Shot EFS Drink Mix EFS-PRO High Carb. Athletes Articles Films. Replenishing muscle glycogen for maximal, faster recovery. By Dr. CARBS AND RECOVERY After a very long, grueling endurance workout, race, or event, you need to bounce back as quickly as possible to keep your exercise capacity at full strength.
THE MUSCLE GLYCOGEN TWO-STEP Just like your gut cells move GLUT4 receptors to their gut-facing surface in order to absorb more glucose during exercise, your muscles use the same trick to grab more glucose when glycogen levels drop during exercise.
ANYTHING ELSE TO HELP CARBS GET INTO POST-EXERCISE STARVED MUSCLES? SUMMARY After long-duration, strenuous, exhausting exercise, starting recovery immediately — immediately! References for Glycogen Window for Recovery Blom PC, Hostmark AT, Vaage O, Kardel KR, Maehlum S.
Effect of different post-exercise sugar diets on the rate of muscle glycogen synthesis. Med Sci Sports Exerc. Bongiovanni T, Genovesi F, Nemmer M, Carling C, Aberti G, Howatson G. Nutritional interventions for reducing the signs and symptoms of exercise-induced muscle damage and accelerate recovery in athletes: current knowledge, practical application and future perspectives.
Eur J Appl Physiol. Bonilla DA, Perez-Idarraga A, Odriozola-Martinez A, Kreider RB. Int J Environ Res Public Health. Bosch A, Smit KM. Nutrition for endurance and ultra-endurance training, Ch 13 in Sport and Exercise Nutrition , Lanham-New SA, Stear SJ, Shirrefs SM, Collins SL, Eds. Bucci LR.
Nutritional ergogenic aids — macronutrients, Ch 2 in Nutrients as Ergogenic Aids for Sports and Exercise , CRC Press, Boca Raton, FL, , pp. Buonocore D, Negro M, Arcelli E, Marzatico F. Anti-inflammatory dietary interventions and supplements to improve performance during athletic training.
J Am Coll Nutr. Burke LM, Kiens B, Ivy JL. Carbohydrates and fat for training and recovery, Ch 2 in Food, Nutrition and Sports Performance II. The International Olympic Committee Consensus on Sports Nutrition , Maughan RJ, Burke LM, Coyle EF, Eds.
Burke LM. Fueling strategies to optimize performance: training high or training low? Scand J Med Sci Sports. Nutrition for post-exercise recovery. Aust J Sci Med Sport. Costa RJS, Knechtle B, Tarnopolsky M, Hoffman MD. Nutrition for ultramarathon running: trial, track, and road.
Int J Sport Nutr Exerc Metab. Costill DL. Carbohydrate for athletic training and performance. Bol Assoc Med P R.
Carbohydrate nutrition before, during and after exercise. Fed Proc. Gonzalez JT, Fuchs CJ, Betts JA, van Loon LJC. Glucose plus fructose ingestion for post-exercise recovery — greater than the sum of its parts?
Harty PS, Cottet ML, Malloy JK, Kerksick CM. Nutritional and supplementation strategies Sports Med Open. Hashiwaki J.
You can find protein smoothie recipes that get their protein punch from ingredients like Greek yogurt and nut butters, if you want to avoid powders. Another pairing of protein-rich nut butter and carb-rich fruit we'll never get sick of. You don't have to eat them at the same time, but together they provide a one-two punch of protein and sugar.
You can easily incorporate tart cherries into some of Murphy's favorite protein- and carb-rich snacks like:. A protein smoothie with cherry juice: Cherries go great with Greek yogurt, as well as almond butter or even chocolate milk.
Yogurt, fresh cherries, and granola: When in doubt, you can always keep cherries around as your fruit pairing with yogurt. A small glass of cherry juice: Juice has way more sugar than a whole piece of fruit, so a small glass will give you all the glycogen-replenishing benefits you need while also helping with muscle recovery.
Turmeric is often used for its anti-inflammatory properties. Because of this, it's great for sore muscles. Murphy recommends sprinkling it in a smoothie or on oatmeal.
Next: 10 Foods You Should Be Eating If You're Anemic. This article is provided for informational purposes only and is not intended to be used in the place of advice of your physician or other medical professionals. You should always consult with your doctor or healthcare provider first with any health-related questions.
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Replenishmrnt you're a fods Glycogen replenishment foods or a weekend Low-sugar substitutes for recipes, excelling Glycigen your sport depends foodx maintaining adequate glycogen levels. Be Glycogen replenishment foods to include food sources of glycogen in your daily diet. Complex carbs Glycogen replenishment foods fruits, vegetables and whole grains are some of the healthiest glycogen-boosting foods. Glycogen is a branched polymer of glucose, the simple sugar created by carbohydrate metabolism and the body's main source of energy. During intense, intermittent exercise and long-duration workouts, this compound is broken down in muscle tissue to free glucose molecules. The muscle cells oxidize these molecules to produce adenosine triphosphatea compound that provides energy for muscular contraction.
Glycogen replenishment foods -
Fortunately, hydration is also satisfied if you use liquid drinks like Ultragen. A chain is only as strong as its weakest link, and there is a long chain of events for muscle glycogen repletion and exercise recovery.
After long-duration, strenuous, exhausting exercise, starting recovery immediately — immediately! Maximizing glucose intake after exercise with consistent and continued intakes of carbohydrates can replete muscle glycogen to normal in 24 hours.
Furthermore, results for recovery and overall health are also better with starting recovery quickly. Well said. For about the last 15 years, Ultragen has been my go to.
Ultragen allows me to play hard in the mountains on weekends AND still be of some use to my family, instead of laying on the floor all day. Did you find this post interesting and valuable or was it a waste of your time? If so, leave a comment below and we'll get back to you right away.
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By Dr. CARBS AND RECOVERY After a very long, grueling endurance workout, race, or event, you need to bounce back as quickly as possible to keep your exercise capacity at full strength. THE MUSCLE GLYCOGEN TWO-STEP Just like your gut cells move GLUT4 receptors to their gut-facing surface in order to absorb more glucose during exercise, your muscles use the same trick to grab more glucose when glycogen levels drop during exercise.
ANYTHING ELSE TO HELP CARBS GET INTO POST-EXERCISE STARVED MUSCLES? SUMMARY After long-duration, strenuous, exhausting exercise, starting recovery immediately — immediately!
References for Glycogen Window for Recovery Blom PC, Hostmark AT, Vaage O, Kardel KR, Maehlum S. Effect of different post-exercise sugar diets on the rate of muscle glycogen synthesis. Med Sci Sports Exerc.
Bongiovanni T, Genovesi F, Nemmer M, Carling C, Aberti G, Howatson G. Nutritional interventions for reducing the signs and symptoms of exercise-induced muscle damage and accelerate recovery in athletes: current knowledge, practical application and future perspectives.
Eur J Appl Physiol. Bonilla DA, Perez-Idarraga A, Odriozola-Martinez A, Kreider RB. Int J Environ Res Public Health. Bosch A, Smit KM. Nutrition for endurance and ultra-endurance training, Ch 13 in Sport and Exercise Nutrition , Lanham-New SA, Stear SJ, Shirrefs SM, Collins SL, Eds.
Bucci LR. Nutritional ergogenic aids — macronutrients, Ch 2 in Nutrients as Ergogenic Aids for Sports and Exercise , CRC Press, Boca Raton, FL, , pp.
Buonocore D, Negro M, Arcelli E, Marzatico F. Anti-inflammatory dietary interventions and supplements to improve performance during athletic training. J Am Coll Nutr. Burke LM, Kiens B, Ivy JL. Carbohydrates and fat for training and recovery, Ch 2 in Food, Nutrition and Sports Performance II.
The International Olympic Committee Consensus on Sports Nutrition , Maughan RJ, Burke LM, Coyle EF, Eds. Burke LM. Fueling strategies to optimize performance: training high or training low? Scand J Med Sci Sports. Nutrition for post-exercise recovery. Aust J Sci Med Sport. Costa RJS, Knechtle B, Tarnopolsky M, Hoffman MD.
Nutrition for ultramarathon running: trial, track, and road. Int J Sport Nutr Exerc Metab. Costill DL.
Carbohydrate for athletic training and performance. Bol Assoc Med P R. Carbohydrate nutrition before, during and after exercise. Fed Proc. Gonzalez JT, Fuchs CJ, Betts JA, van Loon LJC. Glucose plus fructose ingestion for post-exercise recovery — greater than the sum of its parts?
Harty PS, Cottet ML, Malloy JK, Kerksick CM. Not only do you fill up your muscles with glycogen faster and more effectively, but you also start building muscle as soon as possible. The jury is still out on the exact mechanisms, but several studies show that creatine helps you store more glycogen in your muscles after training.
And you recover better as a bonus. A cup of coffee or ten along with your post-workout carbs give your glycogen synthesis a helping hand. Unfortunately, you might need a whopping 8 mg of caffeine per kilogram of body weight to do the trick.
You might get side-effects like dizziness, tremors, and nausea along with the effects you want. If you work out afternoons or evenings, you might find yourself looking forward to a sleepless night if you take half a gram or more of caffeine a few hours before going to bed, regardless of source.
Caffeine does not help save your stored muscle glycogen for later during your training sessions. Sooner or later, such a narrow field of study is exhausted.
After the s, exercise scientists started looking at the effects of carbohydrate intake before and during exercise and competition instead. If you eat a meal with many carbs 3—4 hours before a workout, you improve your performance compared to exercising in the fasted state.
Also, you use a lot more muscle glycogen as fuel during your exercise if you eat high GI foods rather than low GI foods. That way, you have more muscle glycogen left until the later stages of your training session.
Performance-wise, things might even out regardless of carbohydrate choice. Using more or less fat as fuel during a workout is not associated with losing body fat or body weight. As for losing body fat over time, look no further than good old and boring calories in vs. calories out. Burning more or fewer carbs or fat during a particular workout is not a thing for weight control or losing fat.
Studies that suggest a performance benefit from eating carbohydrates before training look at endurance training. Also, the more carbs you eat, the better, at least up to a specific limit. Research shows that 2. Before a training session, current carb intake recommendations suggest that a meal providing 1—4 grams per kilogram of bodyweight 3—4 hours ahead of the workout could be a good idea for peak performance.
You rely less on muscle glycogen if you provide carbs during exercise. You have less liver glycogen than muscle glycogen, and if you have liver glycogen left, you maintain your blood sugar better, helping your muscles oxidize more carbohydrates for energy.
Together, these effects allow you to train longer and harder by having some carbs ready to use during your training sessions. If you want to use many carbohydrates from outside sources during a workout, you need to trick your intestines.
Early studies showed that you absorb about 1 gram of glucose or maltodextrin per minute from your small intestine, then you saturate the transporters that move sugars through plasma membranes. If you exercise even longer, you might benefit from up to 90 grams per hour. Commercial energy gels and home-made sugary lemonade works, too, as do any combination of these.
The important thing is how your stomach reacts to carbs during a training session. A hundred grams of raisins improve your performance just as much as an expensive commercial energy gel but might also force you to jump into a shrub to relieve yourself halfway through your workout.
Competition day is not the time to try something new. Handle that during not-so-important training sessions.
When it counts, you want to use something you know your stomach tolerates without issues. As usual, the research on the subject is endurance training-oriented.
A couple of studies show improved performance when it comes to strength training, too. Feel free to give it the old college try. Carb intake during exercise improves your performance even when the training session is shorter than an hour, even though your muscle glycogen should not be a limiting factor.
You might not need to store carbs as glycogen or even digest them to benefit exercise performance. Rinsing your mouth with a carbohydrate-rich liquid for 10 seconds every five to ten minutes during a workout seems to affect the central nervous system and your performance positively, even if you spit instead of swallowing.
Most mouth rinse-studies use cycling as the exercise of choice. One meta-analysis found that carbohydrate mouth rinses improve cycling power, but that this does not translate into decreased time to complete a cycling time trial. How is this relevant to glycogen?
You see, carbohydrate mouth rinsing is more effective if you exercise during a fast or when you eat a carbohydrate-restricted diet. When your muscle glycogen levels are low. That might sound counter-intuitive, but it seems to force your muscles to adapt to the situation, leading to better results in the long run.
You improve your exercise capacity when your muscles adapt to the demands you put on them. Adaptations include things like enhanced fat oxidation, angiogenesis the process of creating new blood vessels from existing ones , and a larger mitochondrial mass. Almost all the ATP, the primary energy source for your cells, is manufactured inside your mitochondria: the larger your mitochondrial mass, the more effective your ATP production.
Signals from your working muscles control these effects. When your muscles contract, like during a training session, a cascade of signals activates or shuts down metabolic pathways, controlling gene expressions and protein turnover.
Many decades of exercise physiology research, beginning in the early s, show us methods to provide exercising muscle with as much carbohydrate as possible, before, during, and after workouts. A plentiful supply of carbs is key to optimal performance.
At the same time, more recent research suggests that your training results might improve if you regularly train without that plentiful supply of carbs. You rob your muscles of their preferred fuel and force them to adapt to lesser sources.
You also get a more effective fatty acid turnover in your muscles and your entire body. The glycogen content in your muscles and how much carbs you eat add to these effects.
That kind of carbohydrate restriction can improve your performance and training capacity over time. In other words, you train without a lot of carbs leading up to a competition or an important event, and then you make sure you load your muscles with glycogen and eat plenty of carbs when it counts.
That way, you combine the greater training adaptations from carbohydrate restriction with the benefits of carbohydrate loading, giving you the best possible performance when you want it and need it the most. If restricting carbohydrates means better results, no carbohydrates do not mean even better results.
That could have the opposite effects, leading to low energy availability, fatigue, and even loss of muscle mass and depressed immune functions. Training without enough carbohydrates might be something for elite athletes who need optimal results at all costs to consider. However, the casual athlete likely finds that method of training less than fun.
And fun is integral to regular exercise habits. It has been busy keeping your blood sugar stable while you were snoring. You force your body to use more fat as fuel during your workouts, increase the activity of enzymes controlling muscle glucose uptake, improve fat oxidation, and optimize mitochondrial function, compared to always loading up on carbs before your training sessions.
Exercising before breakfast like this leads to similar training adaptations in the long run as more dedicated carbohydrate restriction.
As usual, strength training research is less abundant, and that research tends to be ambiguous. There is no consensus yet. You get the same anabolic effects and stimulate muscle protein synthesis just as well regardless.
The anabolic response to a strength training session is mainly dependent on signaling mechanisms and metabolic pathways, just like endurance training. However, the two different types of exercise activate different pathways. One of the most powerful ones for building muscle is the so-called mTOR-complex.
Signaling pathways activated by low energy availability and depleted glycogen reserves inhibit mTOR. Muscle protein synthesis is the essential part of the muscle protein balance for building muscle mass. Muscle protein breakdown also factors in.
Research from Swedish scientists suggests more significant muscle breakdown if you train with depleted muscle glycogen. Insulin, in turn, reduces muscle breakdown and improves nutrient uptake in your muscles.
Cut down on carbs, and your insulin levels drop. In theory, that might mean that you break down more muscle mass and provide your tired muscles with fewer nutrients with your post-workout meal. Keep in mind that these are theoretical effects. Protein also releases plenty of insulin. Also, a very moderate insulin release reduces muscle breakdown maximally, and a normal-sized protein intake is enough for that insulin release.
When you lift weights, you primarily use muscle glycogen to fuel your efforts. If the same goes for strength training is unclear, even though your muscles rely on their glycogen stores to lift weights. Several studies suggest that you can handle a higher training volume if you eat carbohydrates before hitting the weights.
However, that allows you to conduct some unscientific experiments on your own. The same applies if you notice the opposite, that you perform better in a carb-loaded state. Training with more or less depleted glycogen levels and generally low carbohydrate availability lead to more stress hormones.
Markers indicating immune function are also negatively affected. Even though always exercising with a low carbohydrate availability might depress your immune system, the milder version of carb restriction, training before breakfast, does not seem to have any negative effects in this regard.
Magnesium helps boost muscle relaxation post-workout and is an electrolyte lost in sweat during intense or prolonged exercise, making it important to replenish post-workout. Plus, rice is endlessly versatile.
Try making one of these 17 recipes that start with a bag of rice. Like rice, it contains magnesium and manganese — and millet pairs well with seafood , in salads , and as a base for grain bowls. Pasta or noodles made from wheat, rice, corn, cassava, or other grains is fantastic to have on hand for a post-workout meal.
Adding protein and veggies to pasta or noodle-based dishes is easy with endless options and flavor combinations.
Dig into one of our favorite clean pasta recipes after your next workout. Ripe bananas provide a quick source of easily digested carbs after your workout, along with essential vitamins and minerals to support electrolyte balance and muscle repair.
These include potassium and magnesium. Packed with vitamins A and C and potassium, cantaloupe is a hydrating and refreshing fruit perfect after a workout. Try it paired with savory ingredients like zucchini and ham or in a smoothie with mint.
Watermelon is another delicious water-packed melon that packs a nutrient punch with lycopene, vitamin C, and vitamin A. This summertime favorite is high GI at 76, with half of the sugar coming from fructose, one-quarter glucose, and less than one quarter from sucrose.
Super flavorful mango is so versatile as a post-workout carb. You can eat it out of hand, in a smoothie , tossed into a chicken salad , made into ice pops , or as a sweet element in a curry.
Packed with carbohydrates, vitamins A, E, and C, it also helps to reduce inflammation that can cause muscle soreness after a strenuous workout. Fluffy, comforting white and sweet potatoes are perfect post-workout carbs.
Research shows that potatoes are as good as energy gels at supporting energy levels for your workouts. Exercise scientists agree that potatoes are a solid choice as a whole food carb source for a post-workout meal. This sweet root vegetable is an all-around star for supporting your training.
Beets have been studied for their ability to support endurance workouts by increasing cardiorespiratory performance. As a post-workout carb , beets are high in natural sugars and inflammation-fighting phytonutrients. Research shows beets can help aid muscle recovery and reduce pain after intense exercise like sprinting.
For fooxs sore muscle recovery foods exercise, eat a replrnishment Glycogen replenishment foods Glycgen includes foods like fodos cherry juice, fatty fish, watermelon, and whey replenishemnt. Massage, Open MRI rolling, and Adaptogen performance booster rest can also help. Not only can muscle soreness Glycogen replenishment foods uncomfortable, but it may also affect your workouts and day-to-day activities. Fortunately, many recovery strategies can help reduce muscle soreness, minimize exercise-induced muscle damage, and speed muscle recovery. Drinking tart cherry juice may benefit both trained athletes and novice gym-goers alike. Studies show that tart cherry juice and tart cherry juice extract might facilitate muscle recovery and mitigate delayed-onset muscle soreness DOMS. DOMS is a type of muscle injury that results from unfamiliar or intense exercise.
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