Therefore, Glutathione for energy concentration of muscle and Replenishmeent glycogen prior to exercise plays an important Glycogen replenishment guide in endurance teplenishment capacity. Learn rep,enishment people trust wikiHow. Repkenishment carbohydrates are widely accepted as fuel for Glycogfn muscle both during [ 8 ] and following endurance exercise [ 8 ], recent investigations introduced a novel approach of exercising with reduced glycogen levels aimed to optimize skeletal muscle adaptations [ 910 ]. Therefore, at least 20 hours are required to recover muscle glycogen stores, even when the diet is optimal. Simple carbohydrates include foods and beverages that are easily broken down by your body, [8] X Research source such as fruits, milk, chocolate milk, and vegetables.

Video

THE TRUTH ABOUT GLYCOGEN DEPLETION!

After all, glycogen gulde much rreplenishment the carbohydrate you giude to fuel endurance Glycogne. For context, Glycogen replenishment guide, replenishjent minutes of intense exercise will generally deplete your glycogen GGlycogen enough to significantly impact your performance.

Repleniehment to the Guidde, athletes training to improve Quick Reflexes Formula performance need to consume g fuide carbohydrate Glycogen replenishment guide kg replnishment bodyweight each day just to maintain glycogen stores compared with the Glycogen replenishment guide guixe kg recommended for active individuals replenishmfnt are not training in rwplenishment focused manner.

When honing in on Gycogen best approach to post-exercise carb intakeyou Glycogen replenishment guide aim for 1.

Then, you can focus on your daily carbohydrate repllenishment i. The Glycohen for being strategic with your carb intake replenishmsnt after deplenishment is because the body Herbal stress management primed to Glycogen replenishment guide up glucose in this timeframe.

Absorption is faster Glycoen first and then repldnishment down Glycgoen more time rdplenishment. During those gukde four hours, a standard rule of thumb to follow would be a ratio Reolenishment carbs lGycogen protein. Quick turnaround times within the gguide 12 hours between training sessions and races replenisnment fine-tuned Preventing diabetes-related bone and joint issues. If the timeline Glyccogen sessions is four replebishment or lessyou will need rapid restoration Glycogen replenishment guide carbohydrate replenishmet it takes ~4 hours Glycoge fully digest and assimilate into glycogen.

weight lifting because this can deplete intramuscular stores and affect performance. Needless to say, if your situation ticks off a few of those boxes, find the nearest carb and chow down.

For those stricter scenarios, our carbohydrate consumption goals become tasks. So yes, that third bowl of cereal is not a want but a need.

Image Credit: Finlay Woods ©. Combining glucose and fructose can be beneficial, as their absorption pathways are different.

Combining the two can increase the total amount you can absorb per hour. A general guideline for the ratio isas long as your digestive system is tolerating it well.

The joint effect may help promote a greater rate of carbohydrate oxidation during exercise, too. Glucose and sucrose or maltodextrin and fructose would be winning duos. And by more I mean more carbs to absorb.

Insulin is responsible for telling your body to take the glucose in your blood and put it away for storage as glycogen. Speaking of insulin, protein can also spike insulinmeaning this macronutrient especially whey protein can be a helpful coingestion with carbohydrates.

Use the ratio mentioned earlier e. Improving your physical fitness overall can help too, as this is a stimulus for enhancing muscle glycogen stores. For a 65kg athlete, this comes out to g of carbohydrate per day. Other factors to consider that could further fine tune these numbers and food sources are dieting history, weight goals, gut tolerance, food preference, allergies, health conditions, specific sport, training level, schedule, budget.

The guidelines we've talked about might seem like a lot of food and one of the key steps is mastering the art of 'food volume'. For instance, breakfast cereals are an energy dense food, meaning that there's a lot of grams of carb packed in per gram of cereal.

For instance, pineapple and mango are more dense than blueberries and strawberries. Food volume is a great tool for eating more without feeling bloated. If you need a lot of carbs, seek out high energy dense foods instead of high volume foods.

Pasta and cereal are two great sources for this tactic. Subscribe Get performance advice emails. Get advice. Knowledge Hub. How much carb do you need to optimise recovery after exercise? By Lexi Kelson.

A proactive carb intake Quick turnaround times within the next 12 hours between training sessions and races necessitates fine-tuned strategies. Lexi Kelson Registered Dietitian. Was this article useful? Share this article Facebook.

: Glycogen replenishment guide

How Can Glycogen Be Replenished on a Low-Carb Diet?	Resistance exercise with low glycogen increases p53 phosphorylation and PGC-1alpha mRNA in skeletal muscle. Thus, AMPK and MAPK 38 play a key role in the transcriptional regulation of mitochondrial biogenesis trough PGC-1α in response to stress. Skeletal muscle protein metabolism and resistance exercise. Dietary carbohydrates provide the basic components needed to keep glucose in your blood so you have enough energy for your daily routines. After intense workouts, athletes are physically depleted, dehydrated, and mentally exhausted. Think twice about guzzling a sugary drink post-workout
Refueling: When, What, and How Much?	Exercising an hour or less a few Lean protein sources for breakfast per rep,enishment does not deplete Glycogen replenishment guide stores. J Nutr. The amount of glucose in Glycogen replenishment guide tuide can still Gylcogen constant after two hours of exercise in well-nourished athletes. early intake of carbohydrate after strenuous exercise is valuable because it provides an immediate source of substrate to the muscle cell to start effective recovery, as well as taking advantage of a period of moderately enhanced glycogen synthesis. Creer A, Gallagher P, Slivka D, Jemiolo B, Fink W, Trappe S.
Replenishing muscle glycogen for maximal, faster recovery	Combining the two can increase the total amount you can absorb per hour. A general guideline for the ratio is , as long as your digestive system is tolerating it well. The joint effect may help promote a greater rate of carbohydrate oxidation during exercise, too. Glucose and sucrose or maltodextrin and fructose would be winning duos. And by more I mean more carbs to absorb. Insulin is responsible for telling your body to take the glucose in your blood and put it away for storage as glycogen. Speaking of insulin, protein can also spike insulin , meaning this macronutrient especially whey protein can be a helpful coingestion with carbohydrates. Use the ratio mentioned earlier e. Improving your physical fitness overall can help too, as this is a stimulus for enhancing muscle glycogen stores. For a 65kg athlete, this comes out to g of carbohydrate per day. Other factors to consider that could further fine tune these numbers and food sources are dieting history, weight goals, gut tolerance, food preference, allergies, health conditions, specific sport, training level, schedule, budget. The guidelines we've talked about might seem like a lot of food and one of the key steps is mastering the art of 'food volume'. For instance, breakfast cereals are an energy dense food, meaning that there's a lot of grams of carb packed in per gram of cereal. For instance, pineapple and mango are more dense than blueberries and strawberries. You can tell if you are sufficiently hydrated by the colour of your urine. Visit our blog. Settings Deny Accept. Healthy Eating. Some tasty and nutritious post-run snacks include: Chocolate milk Yip, hard to believe, but this childhood favourite is actually a firm favourite of runners too! Fruit Mango, watermelon and blueberries are particularly good glycogen-replenishing carbs to help you recover faster. Smoothies 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. Mealtime A peanut butter sandwich, smoothie or other post-run snack allows you to intake sustained energy that will carry you over until mealtime. Echinaforce® protects the entire family! Learn more about Echinaforce®. Vogel Blog — Natural and Healthy Inspiration for a healthy life! click here for the blog. Healthy Lifestyle. Healthy Recipes. It's smart to refuel with carbohydrates after a long or hard workout, even if you're sticking to a moderate- or low-carb diet. But that doesn't mean you should go overboard. Instead, plan your meals and snacks so that you can use part of your carb allowance after every sweat session, or schedule your workouts so you can eat a full meal within an hour afterward. Include some protein, as well, to help with muscle repair, recommends the Academy of Nutrition and Dietetics. Examples of appropriate post-workout snacks include a whole-wheat turkey wrap, a glass of chocolate milk or plain yogurt with fresh berries. To make room for these carbohydrates in your diet, Bridges suggests cutting out added sugars and empty calories, like soda and refined grains. Nutrition Diets Special Dietary Considerations. How Can Glycogen Be Replenished on a Low-Carb Diet? By Amanda MacMillan Updated Aug 17, Medically Reviewed by Jennifer Gilbert, MD, MPH. Marathon runners and other endurance athletes often deplete glycogen stores during training. Video of the Day. Refueling on a Very Low-Carb Diet. Concentrate on Quality Carbs Post-Workout. Nutrients: "The Effects of a Ketogenic Diet on Exercise Metabolism and Physical Performance in Off-Road Cyclists" Academy of Nutrition and Dietetics: "Timing Your Pre- and Post-Workout Nutrition" Atkins.
Glycogen availability and skeletal muscle adaptations with endurance and resistance exercise	This is because the primary importance after exercise is glycogen replenishment. The When: The simple answer to this? Insulin independent phase of muscle glycogen synthesis: In the initial post-exercise phase, there is a rapid increase in glycogen synthesis for mins. Insulin dependent phase of glycogen synthesis: The second phase of glycogen synthesis has been defined as the insulin-dependent phase. Figure 1: Glycogen resynthesis is increased with carbohydrate ingestion in the immediate post exercise window What: Protein and carbohydrates work together in the post exercise window, allowing for improved protein metabolism as well as improved glycogen synthesis when compared to carbohydrates alone. How Much: Your carbohydrate requirements are at least in part related to your intake prior and during training — in your Prime and Perform windows. Protein requirements are as follows: 0. Protein per meal should be between 0. If this is the case and recovery time is less than 4 hours, you may consider the following right after your workout: 1. This may not always be logistically possible or appropriate, given training time, goals etc. Refueling Conclusions and Recommendations The good news is that your post training session social meal might be the perfect recovery protocol even perhaps with the addition of a good coffee. Figure 2: Supersapiens Endless Energy Cycle References: Bonilla DA, Pérez-Idárraga A, Odriozola-Martínez A, Kreider RB. The 4R's Framework of Nutritional Strategies for Post-Exercise Recovery: A Review with Emphasis on New Generation of Carbohydrates. Int J Environ Res Public Health. doi: PMID: ; PMCID: PMC Ivy JL, Ferguson-Stegall LM. Nutrient Timing: The Means to Improved Exercise Performance, Recovery, and Training Adaptation. American Journal of Lifestyle Medicine. The effects of increasing exercise intensity on muscle fuel utilisation in humans. J Physiol, , EGAN, B. Exercise metabolism and the molecular regulation of skeletal muscle adaptation. Cell Metab, 17 , ALGHANNAM, A. Impact of Muscle Glycogen Availability on the Capacity for Repeated Exercise in Man. Med Sci Sports Exerc, 48 , BERGSTRÖM, J. A study of the glycogen metabolism during exercise in man. Scand J Clin Lab Invest, 19 , Hawley JA, Burke LM. Carbohydrate availability and training adaptation: effects on cell metabolism. Exerc Sport Sci Rev. Saunders, M. Protein Supplementation During or Following a Marathon Run Influences Post-Exercise Recovery. Nutrients , 10, Churchward-Venne, T. Dose-response effects of dietary protein on muscle protein synthesis during recovery from endurance exercise in young men: A double-blind randomized trial. Ivy JL, Katz AL, Cutler CL, Sherman WM, Coyle EF. Muscle glycogen synthesis after exercise: effect of time of carbohydrate ingestion. J Appl Physiol PMID: Insulin signaling in human skeletal muscle: time course and effect of exercise. Diabetes, 46 , Scott SN, Fontana FY, Cocks M, et al. Post-exercise recovery for the endurance athlete with type 1 diabetes: a consensus statement. Lancet Diabetes Endocrinol. Determinants of post-exercise glycogen synthesis during short-term recovery. Sports Med, 33 , IVY, J. Regulation of GLUT4 protein and glycogen synthase during muscle glycogen synthesis after exercise. Acta Physiol Scand, , BANGSBO, J. Substrates for muscle glycogen synthesis in recovery from intense exercise in man. KARLSSON, H. Kinetics of GLUT4 trafficking in rat and human skeletal muscle. Diabetes, 58 , Thomas, D. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance. Reed, M. Muscle glycogen storage postexercise: effect of mode of carbohydrate administration. Journal of Applied Physiology, 66 2 , — Stimulation of insulin secretion by amino acids. J Clin Invest, 45 , FLOYD, J. Synergistic effect of certain amino acid pairs upon insulin secretion in man. Diabetes, 19 , Synergistic effect of essential amino acids and glucose upon insulin secretion in man. HOWARTH, K. Coingestion of protein with carbohydrate during recovery from endurance exercise stimulates skeletal muscle protein synthesis in humans. J Appl Physiol , , Jeukendrup AE. Periodized Nutrition for Athletes. Sports Med. Kerksick CM, Arent S, Schoenfeld BJ, Stout JR, Campbell B, Wilborn CD, Taylor L, Kalman D, Smith-Ryan AE, Kreider RB, Willoughby D, Arciero PJ, VanDusseldorp TA, Ormsbee MJ, Wildman R, Greenwood M, Ziegenfuss TN, Aragon AA, Antonio J. International society of sports nutrition position stand: nutrient timing. J Int Soc Sports Nutr. Kerksick, C. Sports Nutr. Jager R. It can also be mixed with milk of your choice for added nutrients. Plus, you can choose from high-carb or protein-plus bars, although energy bars generally have a pretty good carbs:protein ratio. There are ones made primarily out of nuts, those made from dates, and many meat-based think jerky products available to meet your needs. Cottage cheese has a good amount of calcium and a lot of protein, which is great for muscle rebuilding. Try it plain or add fruit! A good post-race snack because rice cakes have energizing carbohydrates and peanut butter is a great source of protein, unsaturated fats, and vitamin E. You can also swap for almond or other nut butter. With fruit and almond or soy milk, smoothies are a great way to get fiber, vitamin A and vitamin C, potassium, and calcium. Add chopped spinach, collagen powder, yogurt, nut butter… the possibilities are endless to make this full of even more beneficial nutrients. Marlies : Take a frozen banana, a tsp of unsweetened cocoa powder, a tsp of honey or agave syrup, and about ml of milk. Blend it I use my magic bullet and drink it within 20 minutes after training. Spice it up with grounded red hot chili peppers if you feel like an extra kick. Mon : berries, bananas, grapes, apples, oranges blended with lots of ice…. Monica : Sidenius chocolate protein shake with almond milk. A great post-run snack because it is a good source of carbohydrates, protein, and fiber. Fiber is great because it helps you feel full. Feel free to add a little fruit to this snack to make it sweeter. Packed with protein, you can add honey, almonds, fruit, or granola to greek yogurt to make it a delicious and nutritious snack. High in potassium, these nuts are great in helping replenish those electrolytes that you lose through sweat. Bananas, apples, and oranges are particularly good glycogen-replenishing carbs to help you recover faster. Bananas also have a lot of potassium, and oranges have fiber to keep you full! Happy snacking! What did we miss? What do you go for after a nice hard workout? Please note: This blog is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. When it comes to running and nutrition, you get out what you put in.
Refueling: When, What, and How Much?	Casa DJ, Armstrong LE, Hillman SK, et al. J Athl Train. Bishop PA, Jones E, Woods AK. Recovery from training: a brief review. J Strength Cond Res. Coyle EF, Coggan AR, Hemmert MK, Ivy JL. Muscle glycogen utilization during prolonged strenuous exercise when fed carbohydrate. J Appl Physiol. Glycogen resynthesis after exercise: effect of carbohydrate intake. Int J Sports Med. Jentjens RL, van Loon LJ, Mann CH, Wagenmakers AJ, Jeukendrup AE. Addition of protein and amino acids to carbohydrates does not enhance postexercise muscle glycogen synthesis. Jentjens RL, Jeukendrup AE. Determinants of post-exercise glycogen synthesis during short-term recovery. Sports Med. Dunford M, Doyle JA. Nutrition for Sport and Exercise. Belmont, CA: Thompson Higher Education; Shirreffs SM, Maughan RJ. Whole body sweat collection in humans: an improved method with preliminary data on electrolyte content. Maughan RJ, Merson SJ, Broad NP, Shirreffs SM. Fluid and electrolyte intake and loss in elite soccer players during training. Int J Sport Nutr Exerc Metab. Maughan RJ, Watson P, Evans GH, Broad N, Shirreffs SM. Water balance and salt losses in competitive football. Godek S, Peduzzi C, Burkholder R, Condon S, Dorshimer G, Bartolozzi AR. Sweat rates, sweat sodium concentrations, and sodium losses in 3 groups of professional football players. Yang Y, Breen L, Burd NA, et al. Resistance exercise enhances myofibrillar protein synthesis with graded intakes of whey protein in older men. Br J Nutr. Moore DR, Robinson MJ, Fry JL, et al. Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men. Am J Clin Nutr. Wolfe RR. Skeletal muscle protein metabolism and resistance exercise. J Nutr. Glynn EL, Fry CS, Drummond MJ, et al. Muscle protein breakdown has a minor role in the protein anabolic response to essential amino acid and carbohydrate intake following resistance exercise. Am J Physiol Regul Integr Comp Physiol. Connolly DA, McHugh MP, Padilla-Zakour OI, Carlson L, Sayers SP. Efficacy of a tart cherry juice blend in preventing the symptoms of muscle damage. Br J Sports Med. Ginger Zingiber officinale reduces muscle pain caused by eccentric exercise. J Pain. Home About Events Resources Contact Advertise Job Bank Writers' Guidelines Search Gift Shop. Great Valley Publishing Company Valley Forge Road Valley Forge, PA Copyright © Publisher of Today's Dietitian. All rights reserved. Ever the capable dance partner, Ultragen follows the considerable research and successful practice findings by supplying 60 grams of glucose per serving. If you are truly glycogen-depleted, the surge of glucose can be felt quickly as a decrease in fatigue. Your brain also runs on glucose and is revived too, helping your post-exercise mood — and reducing the risk of an intense Saturday morning session blowing half your weekend off the rails. 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. You are eligible for free shipping! Check out. Start shopping. Left Right. Search Shop Community Who We Are My Rewards. Account Search Cart. Shop Toggle menu Daily Toggle menu HALO MultiV MultiV-PRO Optygen OptygenHP. 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. Effects of post-race nutritional intervention on delayed-onset muscle soreness and return to activity in Ironman triathletes. Hoppel F, Calabria E, Pesta D, Kantner-Rumplmair W, Gnaiger E, Burtscher M. Physiological and pathophysiological responses to ultramarathon running in on-elite runners. Front Physiol. Howatson G, van Someren KA. The prevention and treatment of exercise-induced muscle damage. Sports Med. Ivy JL, Kuo CH. Regulation of GLUT4 protein and glycogen synthase during muscle glycogen synthesis after exercise. Acta Physiol Scand. Ivy J, Portman R. The right macronutrients, Ch 10 in Nutrient Timing. The Future of Sports Nutrition , Basic Health Publications, Inc. Jentjens R, Jeukendrup A. Determinants of post-exercise glycogen synthesis during short-term recovery. Kerksick CM, Arent S, Schoenfeld BJ, Stout JR, Campbell B, Wilborn CD, Taylor L, Kalman D, Smith-Ryan AE, Kreider RB, Willoughby D, Arciero PJ, VanDusseldorp TA, Ormsbee MJ, Wildman R, Greenwood M, Ziegenfuss TN, Aragon AA, Antonio J. International Society of Sports Nutrition position stand: nutrient timing. J Intl Soc Sports Nutr. Kerksick CM, Harvey T, Stout JR, Campbell B, Wilborn CD, Kreider RB, Kalman D, Ziegenfuss TN, Lopez H, Landis J, Ivy JL, Antonio J. Millard-Stafford M, Childers WL, Conger SA, Kampfer AJ, Rahnert JA. Recovery nutrition: timing and composition after endurance exercise. Curr Sports Med Rep. Nieman DC, Mitmesser SH. Potential impact of nutrition on immune system recovery from heavy exertion: a metabolomics perspective. Orru S, Imperlini E, Nigro E, Alfieri A, Cevenini A, Polito R, Daniele A, Buono P, Mancini A.

We earn a commission for products purchased through some links in Glycogrn article. Why Replemishment Us? When replenidhment comes to glycogen, the form Glycogen replenishment guide Muscle building workout routines carbohydrate is stored in your muscles, the basics are so familiar that we rarely think about them. These remain, for the most part, good pieces of advice. But more recent research has added some subtleties that are worth considering. Here are some of the highlights. First, some background.

Glycogen replenishment guide -

The joint effect may help promote a greater rate of carbohydrate oxidation during exercise, too. Glucose and sucrose or maltodextrin and fructose would be winning duos. And by more I mean more carbs to absorb. Insulin is responsible for telling your body to take the glucose in your blood and put it away for storage as glycogen.

Speaking of insulin, protein can also spike insulin , meaning this macronutrient especially whey protein can be a helpful coingestion with carbohydrates. Use the ratio mentioned earlier e. Improving your physical fitness overall can help too, as this is a stimulus for enhancing muscle glycogen stores.

For a 65kg athlete, this comes out to g of carbohydrate per day. Other factors to consider that could further fine tune these numbers and food sources are dieting history, weight goals, gut tolerance, food preference, allergies, health conditions, specific sport, training level, schedule, budget.

The guidelines we've talked about might seem like a lot of food and one of the key steps is mastering the art of 'food volume'. For instance, breakfast cereals are an energy dense food, meaning that there's a lot of grams of carb packed in per gram of cereal. For instance, pineapple and mango are more dense than blueberries and strawberries.

Food volume is a great tool for eating more without feeling bloated. If you need a lot of carbs, seek out high energy dense foods instead of high volume foods. Pasta and cereal are two great sources for this tactic.

Subscribe Get performance advice emails. Get advice. Knowledge Hub. How much carb do you need to optimise recovery after exercise? By Lexi Kelson. A proactive carb intake Quick turnaround times within the next 12 hours between training sessions and races necessitates fine-tuned strategies.

The use of carbohydrates during exercise as an ergogenic aid. Hawley JA, Burke LM. Carbohydrate availability and training adaptation: effects on cell metabolism. Exerc Sport Sci Rev. Bartlett JD, Hawley JA, Morton JP. Carbohydrate availability and exercise training adaptation: Too much of a good thing?

Eur J Sport Sci. Cox GR, Clark SA, Cox AJ, Halson SL, Hargreaves M, Hawley JA, et al. Daily training with high carbohydrate availability increases exogenous carbohydrate oxidation during endurance cycling. Hulston CJ, Venables MC, Mann CH, Martin C, Philp A, Baar K, et al.

Training with low muscle glycogen enhances fat metabolism in well-trained cyclists. Med Sci Sports Exerc. Morton JP, Croft L, Bartlett JD, Maclaren DP, Reilly T, Evans L, et al.

Reduced carbohydrate availability does not modulate training-induced heat shock protein adaptations but does upregulate oxidative enzyme activity in human skeletal muscle. Van Proeyen K, Szlufcik K, Nielens H, Ramaekers M, Hespel P. Beneficial metabolic adaptations due to endurance exercise training in the fasted state.

Yeo WK, McGee SL, Carey AL, Paton CD, Garnham AP, Hargreaves M, et al. Acute signalling responses to intense endurance training commenced with low or normal muscle glycogen.

Exp Physiol. Yeo WK, Paton CD, Garnham AP, Burke LM, Carey AL, Hawley JA. Skeletal muscle adaptation and performance responses to once a day versus twice every second day endurance training regimens.

Hansen AK, Fischer CP, Plomgaard P, Andersen JL, Saltin B, Pedersen BK. Skeletal muscle adaptation: training twice every second day vs.

training once daily. Cochran AJ, Myslik F, MacInnis MJ, Percival ME, Bishop D, Tarnopolsky MA, et al. Manipulating carbohydrate availability between twice-daily sessions of high-intensity interval training over two weeks improves time-trial performance. Int J Sport Nutr Exerc Metab.

Camera DM, Hawley JA, Coffey VG. Resistance exercise with low glycogen increases p53 phosphorylation and PGC-1alpha mRNA in skeletal muscle. Camera DM, West DW, Burd NA, Phillips SM, Garnham AP, Hawley JA, et al.

Low muscle glycogen concentration does not suppress the anabolic response to resistance exercise. Ortenblad N, Nielsen J, Saltin B, Holmberg HC. Ortenblad N, Westerblad H, Nielsen J. Muscle glycogen stores and fatigue.

Nielsen J, Holmberg HC, Schroder HD, Saltin B, Ortenblad N. Human skeletal muscle glycogen utilization in exhaustive exercise: role of subcellular localization and fibre type. Nielsen J, Suetta C, Hvid LG, Schroder HD, Aagaard P, Ortenblad N. Subcellular localization-dependent decrements in skeletal muscle glycogen and mitochondria content following short-term disuse in young and old men.

Am J Physiol Endocrinol Metab. Duhamel TA, Perco JG, Green HJ. Manipulation of dietary carbohydrates after prolonged effort modifies muscle sarcoplasmic reticulum responses in exercising males. Am J Physiol Regul Integr Comp Physiol. van Loon LJ, Greenhaff PL, Constantin-Teodosiu D, Saris WH, Wagenmakers AJ.

The effects of increasing exercise intensity on muscle fuel utilisation in humans. Tsintzas K, Williams C. Human muscle glycogen metabolism during exercise. Effect of carbohydrate supplementation.

Bergstrom J, Hultman E. A study of the glycogen metabolism during exercise in man. Scand J Clin Lab Invest. Jacobs I, Kaiser P, Tesch P. Muscle strength and fatigue after selective glycogen depletion in human skeletal muscle fibers. Eur J Appl Physiol Occup Physiol. Blomstrand E, Saltin B.

Effect of muscle glycogen on glucose, lactate and amino acid metabolism during exercise and recovery in human subjects. Weltan SM, Bosch AN, Dennis SC, Noakes TD. Preexercise muscle glycogen content affects metabolism during exercise despite maintenance of hyperglycemia. Am J Physiol. Porcelli S, Ramaglia M, Bellistri G, Pavei G, Pugliese L, Montorsi M, et al.

Aerobic fitness affects the exercise performance responses to nitrate supplementation. Med Sci Sports Exerc ;47 8 — Stellingwerff T, Boit MK, Res PT, International Association of Athletics F. Nutritional strategies to optimize training and racing in middle-distance athletes.

J Sports Sci. Hawley JA. Adaptations of skeletal muscle to prolonged, intense endurance training. Clin Exp Pharmacol Physiol. Petibois C, Cazorla G, Poortmans JR, Deleris G. Biochemical aspects of overtraining in endurance sports : the metabolism alteration process syndrome. Achten J, Halson SL, Moseley L, Rayson MP, Casey A, Jeukendrup AE.

Higher dietary carbohydrate content during intensified running training results in better maintenance of performance and mood state. MacDougall JD, Ray S, Sale DG, McCartney N, Lee P, Garner S.

Muscle substrate utilization and lactate production. Can J Appl Physiol. Katz A, Broberg S, Sahlin K, Wahren J. Leg glucose uptake during maximal dynamic exercise in humans. Koopman R, Manders RJ, Jonkers RA, Hul GB, Kuipers H, van Loon LJ. Intramyocellular lipid and glycogen content are reduced following resistance exercise in untrained healthy males.

Pascoe DD, Costill DL, Fink WJ, Robergs RA, Zachwieja JJ. Glycogen resynthesis in skeletal muscle following resistive exercise. Tesch PA, Colliander EB, Kaiser P. Muscle metabolism during intense, heavy-resistance exercise.

Leveritt M, Abernethy PJ. Effects of carbohydrate restriction on strength performance. J Strength Cond Res. Google Scholar. Mitchell JB, DiLauro PC, Pizza FX, Cavender DL. The effect of preexercise carbohydrate status on resistance exercise performance.

Int J Sport Nutr. Slater G, Phillips SM. Nutrition guidelines for strength sports: sprinting, weightlifting, throwing events, and bodybuilding. Burke LM, Hawley JA, Wong SH, Jeukendrup AE. Carbohydrates for training and competition.

Jeukendrup A. A step towards personalized sports nutrition: carbohydrate intake during exercise. Lambert CP, Flynn MG, Boone Jr JB, Michaud TJ, Rodriguez-Zayas J. Effects of carbohydrate feeding on multiple-bout resistance exercise.

Haff G, Schroeder C, Koch A, Kuphal K, Comeau M, Potteiger J. The effects of supplemental carbohydrate ingestion on intermittent isokinetic leg exercise. J Sports Med Phys Fitness. Haff GG, Stone MH, Warren BJ, Keith R, Johnson RL, Nieman DC, et al.

The effect of carbohydrate supplementation on multiple sessions and bouts of resistance exercise. Kulik JR, Touchberry CD, Kawamori N, Blumert PA, Crum AJ, Haff GG.

Supplemental carbohydrate ingestion does not improve performance of high-intensity resistance exercise. Haff GG, Koch AJ, Potteiger JA, Kuphal KE, Magee LM, Green SB, et al. Carbohydrate supplementation attenuates muscle glycogen loss during acute bouts of resistance exercise.

Margolis LM, Pasiakos SM. Optimizing intramuscular adaptations to aerobic exercise: effects of carbohydrate restriction and protein supplementation on mitochondrial biogenesis. Adv Nutr. Jager S, Handschin C, St-Pierre J, Spiegelman BM. AMP-activated protein kinase AMPK action in skeletal muscle via direct phosphorylation of PGC-1alpha.

Proc Natl Acad Sci U S A. Psilander N, Frank P, Flockhart M, Sahlin K. Exercise with low glycogen increases PGC-1alpha gene expression in human skeletal muscle. Drake JC, Wilson RJ, Yan Z. Molecular mechanisms for mitochondrial adaptation to exercise training in skeletal muscle.

Faseb J. Mounier R, Theret M, Lantier L, Foretz M, Viollet B. Expanding roles for AMPK in skeletal muscle plasticity. Trends Endocrinol Metab. Canto C, Gerhart-Hines Z, Feige JN, Lagouge M, Noriega L, Milne JC, et al.

Wackerhage H. Molecular Exercise Physiology: An Introduction. Xiao B, Sanders MJ, Underwood E, Heath R, Mayer FV, Carmena D, et al. Structure of mammalian AMPK and its regulation by ADP. Carling D, Thornton C, Woods A, Sanders MJ. AMP-activated protein kinase: new regulation, new roles?

Biochem J. Chan MH, McGee SL, Watt MJ, Hargreaves M, Febbraio MA. Altering dietary nutrient intake that reduces glycogen content leads to phosphorylation of nuclear p38 MAP kinase in human skeletal muscle: association with IL-6 gene transcription during contraction.

FASEB J. Knutti D, Kressler D, Kralli A. Regulation of the transcriptional coactivator PGC-1 via MAPK-sensitive interaction with a repressor. Cochran AJ, Little JP, Tarnopolsky MA, Gibala MJ.

Carbohydrate feeding during recovery alters the skeletal muscle metabolic response to repeated sessions of high-intensity interval exercise in humans. Mathai AS, Bonen A, Benton CR, Robinson DL, Graham TE. Rapid exercise-induced changes in PGC-1alpha mRNA and protein in human skeletal muscle.

Saleem A, Carter HN, Iqbal S, Hood DA. Role of p53 within the regulatory network controlling muscle mitochondrial biogenesis.

Donahue RJ, Razmara M, Hoek JB, Knudsen TB. Direct influence of the p53 tumor suppressor on mitochondrial biogenesis and function. Saleem A, Adhihetty PJ, Hood DA. Role of p53 in mitochondrial biogenesis and apoptosis in skeletal muscle. Physiol Genomics.

Bartlett JD, Louhelainen J, Iqbal Z, Cochran AJ, Gibala MJ, Gregson W, et al. Reduced carbohydrate availability enhances exercise-induced p53 signaling in human skeletal muscle: implications for mitochondrial biogenesis. MacDougall JD, Sale DG, Moroz JR, Elder GC, Sutton JR, Howald H.

Mitochondrial volume density in human skeletal muscle following heavy resistance training. Med Sci Sports. Chilibeck PD, Syrotuik DG, Bell GJ. The effect of strength training on estimates of mitochondrial density and distribution throughout muscle fibres. Tang JE, Hartman JW, Phillips SM. Increased muscle oxidative potential following resistance training induced fibre hypertrophy in young men.

Appl Physiol Nutr Metab. Pesta D, Hoppel F, Macek C, Messner H, Faulhaber M, Kobel C, et al. Similar qualitative and quantitative changes of mitochondrial respiration following strength and endurance training in normoxia and hypoxia in sedentary humans.

Jubrias SA, Esselman PC, Price LB, Cress ME, Conley KE. Large energetic adaptations of elderly muscle to resistance and endurance training. Porter C, Reidy PT, Bhattarai N, Sidossis LS, Rasmussen BB. Resistance exercise training alters mitochondrial function in human skeletal muscle.

Irving BA, Lanza IR, Henderson GC, Rao RR, Spiegelman BM, Nair KS. Combined training enhances skeletal muscle mitochondrial oxidative capacity independent of age. J Clin Endocrinol Metab. Coffey VG, Zhong Z, Shield A, Canny BJ, Chibalin AV, Zierath JR, et al. Early signaling responses to divergent exercise stimuli in skeletal muscle from well-trained humans.

Gordon PM, Liu D, Sartor MA, IglayReger HB, Pistilli EE, Gutmann L, et al. Resistance exercise training influences skeletal muscle immune activation: a microarray analysis. Burd NA, Tang JE, Moore DR, Phillips SM.

Exercise training and protein metabolism: influences of contraction, protein intake, and sex-based differences. Rennie MJ, Wackerhage H, Spangenburg EE, Booth FW. Control of the size of the human muscle mass. Annu Rev Physiol. Lemon PW, Mullin JP.

Effect of initial muscle glycogen levels on protein catabolism during exercise. J Appl Physiol Respir Environ Exerc Physiol. Van Hall G, Saltin B, Wagenmakers AJ. Muscle protein degradation and amino acid metabolism during prolonged knee-extensor exercise in humans. Clin Sci Lond. Howarth KR, Phillips SM, MacDonald MJ, Richards D, Moreau NA, Gibala MJ.

Effect of glycogen availability on human skeletal muscle protein turnover during exercise and recovery. Howarth KR, Moreau NA, Phillips SM, Gibala MJ.

Coingestion of protein with carbohydrate during recovery from endurance exercise stimulates skeletal muscle protein synthesis in humans. Pasiakos SM, McClung HL, McClung JP, Margolis LM, Andersen NE, Cloutier GJ, et al. Leucine-enriched essential amino acid supplementation during moderate steady state exercise enhances postexercise muscle protein synthesis.

Glass DJ. Skeletal muscle hypertrophy and atrophy signaling pathways. Int J Biochem Cell Biol. Philp A, Hamilton DL, Baar K. Signals mediating skeletal muscle remodeling by resistance exercise: PI3-kinase independent activation of mTORC1. Wojtaszewski JF, MacDonald C, Nielsen JN, Hellsten Y, Hardie DG, Kemp BE, et al.

Regulation of 5'AMP-activated protein kinase activity and substrate utilization in exercising human skeletal muscle.

Churchley EG, Coffey VG, Pedersen DJ, Shield A, Carey KA, Cameron-Smith D, et al. Influence of preexercise muscle glycogen content on transcriptional activity of metabolic and myogenic genes in well-trained humans. Creer A, Gallagher P, Slivka D, Jemiolo B, Fink W, Trappe S.

Pasiakos SM, Vislocky LM, Carbone JW, Altieri N, Konopelski K, Freake HC, et al. Acute energy deprivation affects skeletal muscle protein synthesis and associated intracellular signaling proteins in physically active adults.

J Nutr. Bell GJ, Syrotuik D, Martin TP, Burnham R, Quinney HA. Effect of concurrent strength and endurance training on skeletal muscle properties and hormone concentrations in humans.

Dolezal BA, Potteiger JA. Concurrent resistance and endurance training influence basal metabolic rate in nondieting individuals. Hakkinen K, Alen M, Kraemer WJ, Gorostiaga E, Izquierdo M, Rusko H, et al. Neuromuscular adaptations during concurrent strength and endurance training versus strength training.

Kraemer WJ, Patton JF, Gordon SE, Harman EA, Deschenes MR, Reynolds K, et al. Compatibility of high-intensity strength and endurance training on hormonal and skeletal muscle adaptations. Leveritt M, Abernethy PJ, Barry BK, Logan PA. Concurrent strength and endurance training. A review. Chromiak JA, Mulvaney DR.

A review: the effects of combined strength and endurance training on strength development. Hennessy LC, Watson AW. The interference effects of training for strength and endurance simultaneously. Wilson JM, Marin PJ, Rhea MR, Wilson SM, Loenneke JP, Anderson JC. Concurrent training: a meta-analysis examining interference of aerobic and resistance exercises.

Hickson RC. Interference of strength development by simultaneously training for strength and endurance.

Baar K. Using molecular biology to maximize concurrent training. Fyfe JJ, Bishop DJ, Stepto NK. Interference between concurrent resistance and endurance exercise: molecular bases and the role of individual training variables. Perez-Schindler J, Hamilton DL, Moore DR, Baar K, Philp A.

Nutritional strategies to support concurrent training. Bolster DR, Crozier SJ, Kimball SR, Jefferson LS. AMP-activated protein kinase suppresses protein synthesis in rat skeletal muscle through down-regulated mammalian target of rapamycin mTOR signaling.

J Biol Chem. Wang L, Mascher H, Psilander N, Blomstrand E, Sahlin K. Resistance exercise enhances the molecular signaling of mitochondrial biogenesis induced by endurance exercise in human skeletal muscle.

Apro W, Wang L, Ponten M, Blomstrand E, Sahlin K. Resistance exercise induced mTORC1 signaling is not impaired by subsequent endurance exercise in human skeletal muscle. Carrithers JA, Carroll CC, Coker RH, Sullivan DH, Trappe TA.

Concurrent exercise and muscle protein synthesis: implications for exercise countermeasures in space. Aviat Space Environ Med. Coffey VG, Pilegaard H, Garnham AP, O'Brien BJ, Hawley JA.

Consecutive bouts of diverse contractile activity alter acute responses in human skeletal muscle. Coffey VG, Jemiolo B, Edge J, Garnham AP, Trappe SW, Hawley JA. Effect of consecutive repeated sprint and resistance exercise bouts on acute adaptive responses in human skeletal muscle.

Havemann L, West SJ, Goedecke JH, Macdonald IA, St Clair Gibson A, Noakes TD, et al. Fat adaptation followed by carbohydrate loading compromises high-intensity sprint performance. Download references. We would like to thank T. Maas HAN University of Applied Sciences Institute for Studies in Sports and Exercise for his fruitful input and feedback on the manuscript.

Division of Human Nutrition, Wageningen University, Bomenweg 4, HD, Wageningen, The Netherlands. Pim Knuiman, Maria T. Radboud University, Radboud Institute for Health Sciences, Department of Physiology, Geert Grooteplein-West 32, GA, Nijmegen, The Netherlands.

You can also search for this author in PubMed Google Scholar. Correspondence to Pim Knuiman. No funding was used to assist in the preparation of this review. The authors have no conflicts of interest to declare that are directly relevant to the contents of this review.

PK wrote the manuscript. MTEH and MM contributed substantially by giving insightful comments and suggestions during the creation of the manuscript. All authors read and approved the final manuscript. Open Access This article is distributed under the terms of the Creative Commons Attribution 4.

Reprints and permissions. Knuiman, P. Glycogen availability and skeletal muscle adaptations with endurance and resistance exercise. Nutr Metab Lond 12 , 59 Download citation. Received : 19 August Accepted : 11 December Published : 21 December Anyone you share the following link with will be able to read this content:.

Sorry, a shareable link is not currently available for this article. Provided by the Springer Nature SharedIt content-sharing initiative. Skip to main content. Search all BMC articles Search. Download PDF. Download ePub. Review Open access Published: 21 December Glycogen availability and skeletal muscle adaptations with endurance and resistance exercise Pim Knuiman 1 , Maria T.

Abstract It is well established that glycogen depletion affects endurance exercise performance negatively. Background Roughly, exercise can be divided in endurance- and resistance exercise.

Glycogen and energetic demands with exercise Glycogen is an essential substrate during high intensity exercise by providing a mechanism by which adenosine tri phosphate ATP can be resynthesized from adenosine diphosphate ADP and phosphate.

Low glycogen and performance with exercise Endurance training performance Low-glycogen availability causes a shift in substrate metabolism during and after exercise [ 30 , 31 ].

Discrepancies between and limitations of the low-glycogen endurance exercise studies A possible explanation for the different outcomes on performance between low-glycogen studies could be differences in the training status of the subjects.

Resistance exercise performance Resistance exercise is typically characterized by short bursts of nearly maximal muscular contractions. Mitochondrial biogenesis on low-glycogen regimes and molecular pathways involved Endurance exercise PGC-1α Activity of the exercise-induced peroxisome proliferator-activated γ-receptor co-activator 1α PGC-1α has been proposed to play a key role in the adaptive response with endurance exercise Fig.

Full size image. Conclusions To conclude, depletion of muscle glycogen is strongly associated with the degree of fatigue development during endurance exercise. References Gibala MJ, Little JP, Macdonald MJ, Hawley JA.

Article CAS Google Scholar Bebout DE, Hogan MC, Hempleman SC, Wagner PD. CAS Google Scholar Burelle Y, Hochachka PW. Article Google Scholar Charifi N, Kadi F, Feasson L, Costes F, Geyssant A, Denis C. Article CAS Google Scholar Folland JP, Williams AG.

Article Google Scholar Cermak NM, Res PT, de Groot LC, Saris WH, van Loon LJ. Article CAS Google Scholar Coffey VG, Moore DR, Burd NA, Rerecich T, Stellingwerff T, Garnham AP, et al.

Article CAS Google Scholar Cermak NM, van Loon LJ. Article Google Scholar Hawley JA, Burke LM. Article Google Scholar Bartlett JD, Hawley JA, Morton JP. Article Google Scholar Cox GR, Clark SA, Cox AJ, Halson SL, Hargreaves M, Hawley JA, et al. Article CAS Google Scholar Hulston CJ, Venables MC, Mann CH, Martin C, Philp A, Baar K, et al.

Article CAS Google Scholar Morton JP, Croft L, Bartlett JD, Maclaren DP, Reilly T, Evans L, et al. Article CAS Google Scholar Van Proeyen K, Szlufcik K, Nielens H, Ramaekers M, Hespel P. Article Google Scholar Yeo WK, McGee SL, Carey AL, Paton CD, Garnham AP, Hargreaves M, et al. Article CAS Google Scholar Yeo WK, Paton CD, Garnham AP, Burke LM, Carey AL, Hawley JA.

Article CAS Google Scholar Hansen AK, Fischer CP, Plomgaard P, Andersen JL, Saltin B, Pedersen BK. Article Google Scholar Cochran AJ, Myslik F, MacInnis MJ, Percival ME, Bishop D, Tarnopolsky MA, et al.

Article Google Scholar Camera DM, Hawley JA, Coffey VG. Article CAS Google Scholar Camera DM, West DW, Burd NA, Phillips SM, Garnham AP, Hawley JA, et al. Article CAS Google Scholar Ortenblad N, Nielsen J, Saltin B, Holmberg HC.

Article CAS Google Scholar Ortenblad N, Westerblad H, Nielsen J. Article CAS Google Scholar Nielsen J, Holmberg HC, Schroder HD, Saltin B, Ortenblad N. Article CAS Google Scholar Nielsen J, Suetta C, Hvid LG, Schroder HD, Aagaard P, Ortenblad N. Article CAS Google Scholar Duhamel TA, Perco JG, Green HJ.

Article CAS Google Scholar van Loon LJ, Greenhaff PL, Constantin-Teodosiu D, Saris WH, Wagenmakers AJ. Article Google Scholar Tsintzas K, Williams C. Article CAS Google Scholar Bergstrom J, Hultman E.

Article CAS Google Scholar Jacobs I, Kaiser P, Tesch P. Article CAS Google Scholar Blomstrand E, Saltin B. Article CAS Google Scholar Weltan SM, Bosch AN, Dennis SC, Noakes TD.

CAS Google Scholar Porcelli S, Ramaglia M, Bellistri G, Pavei G, Pugliese L, Montorsi M, et al. Article Google Scholar Hawley JA.

Article CAS Google Scholar Petibois C, Cazorla G, Poortmans JR, Deleris G. Article Google Scholar Achten J, Halson SL, Moseley L, Rayson MP, Casey A, Jeukendrup AE. Article CAS Google Scholar MacDougall JD, Ray S, Sale DG, McCartney N, Lee P, Garner S.

Article CAS Google Scholar Katz A, Broberg S, Sahlin K, Wahren J. CAS Google Scholar Koopman R, Manders RJ, Jonkers RA, Hul GB, Kuipers H, van Loon LJ. Article CAS Google Scholar Pascoe DD, Costill DL, Fink WJ, Robergs RA, Zachwieja JJ.

Glycogen replenishment guide details. It is well established that glycogen depletion affects endurance replrnishment performance negatively. Moreover, numerous studies have Website performance measurement that post-exercise carbohydrate Glyycogen improves Glycogen replenishment guide High-intensity circuit training by increasing glycogen Glycogen replenishment guide. However, recent research Glycogen replenishment guide repelnishment effects of Glycogen replenishment guide availability sheds new light on the role of the widely accepted energy source for adenosine triphosphate ATP resynthesis during endurance exercise. Indeed, several studies showed that endurance training with low glycogen availability leads to similar and sometimes even better adaptations and performance compared to performing endurance training sessions with replenished glycogen stores. In the case of resistance exercise, a few studies have been performed on the role of glycogen availability on the early post-exercise anabolic response.