Glycocene is the fuel reserve that keeps our body moving. Glucose, obtained from carbohydrates taken with food, provides us with the energy we need to face our days. In some cases, however, glucose is scarce or even completely consumed; when this happens, our body recovers the necessary energy from the glycogen stored in the muscles and liver, converting it into glucose. Physical activity, illness, and certain eating habits can lead to premature depletion of these supplies. The steps required to replenish glycogen vary according to the reasons underlying its exhaustion.
Steps
Part 1 of 3: Restore Glycogen after Physical Activity
Step 1. Learn about the glucose-glycogen cycle
The carbohydrates you take in from your diet are metabolized into glucose and are the basic components for generating the energy you need to face your days.
- When the body feels a high amount of glucose in the blood, it converts some of it into glycogen, in a process known as glycogenesis. This substance is released into the muscles and liver.
- As the blood glucose level goes down, the body begins to turn glycogen back into glucose in a process called glycolysis.
- Exercise can quickly reduce blood glucose levels, forcing the body to rely on glycogen stores.
Step 2. Learn what happens during anaerobic and aerobic activity
Anaerobic training, such as weight lifting, involves short bouts of intense exercise. Aerobic training, on the other hand, involves longer periods of sustained activity that force the lungs and heart to work hard.
- During anaerobic activity, the body makes use of the glycogen stored in the muscle tissues. This leads to muscle fatigue when you do several sets of repetitive exercises to train them.
- During aerobic activity, the body uses glycogen stored in the liver. Prolonged aerobic exercise, such as a marathon, can lead to the total depletion of the body's energy stores.
- When this happens, blood glucose levels could drop to dangerous heights, preventing the brain from functioning properly. This can lead to the development of the characteristic symptoms of hypoglycemia, which include fatigue, coordination problems, dizziness and difficulty concentrating.
Step 3. Eat simple carbohydrates immediately after an intense workout
Your body replenishes glycogen more effectively in the two hours following physical activity.
- Simple carbohydrates include foods and drinks that are easily assimilated by the body. Some examples of simple carbohydrate sources include fruit, milk, chocolate milk, and vegetables. Foods that contain refined sugars, such as cakes and candy, are also sources of simple carbohydrates, but their nutritional value is very low.
- Research suggests that taking 50g of carbohydrates every 2 hours accelerates the rate of replenishment of depleted glycogen stores. This method can increase the recovery rate from 2% per hour to 5% per hour.
Step 4. It takes at least 20 hours to replenish lost glycogen
Consuming 50 g of carbohydrates every 2 hours it takes 20 to 28 hours to completely restore all the glycogen used.
This aspect is very important for athletes and their trainers in the days before an endurance competition
Step 5. Prepare for an endurance contest
Athletes work to develop high levels of endurance and compete in events such as marathons, triathlons, cross-country skiing and swimming over long distances. They also learn to manipulate their glycogen stores to compete more effectively.
- Hydration for an endurance race begins approximately 48 hours before the big day. Keep a bottle of water with you at all times for the days leading up to the event and drink as much as possible.
- Start accumulating carbohydrates 2 days before the event. Try to choose carbohydrate-rich foods that also have high nutritional value. The best examples include whole grains, brown rice, sweet potatoes, and whole wheat pasta.
- Include fruits, vegetables, and lean proteins in your meals. Avoid alcohol and processed foods.
Step 6. Consider loading your body with carbohydrates
Carbohydrate loading is a method used by athletes participating in endurance competitions or sporting events that last for more than 90 minutes. It is important to respect the right times and choose foods rich in sugars to increase the body's glycogen stores above average levels.
- Completely depleting glycogen stores before a sporting event, and then loading the body with carbohydrates, allows you to expand your energy reserves even more. This allows athletes to push their limits and improve performance during competitions.
- The most used carb loading method starts about a week before the event. Change your regular diet to 55% carbohydrate calories, with protein and fat complementing your diet. This allows you to run out of glycogen stores.
- In the three days leading up to the event, change your carbohydrate intake and bring it to 70% of your total calories. Reduce your fat intake and the intensity of your workouts.
- Carbohydrate loading is not an effective method for events lasting less than 90 minutes.
Step 7. Have a carbohydrate-rich meal right before an endurance contest
This way, your body will quickly transform carbohydrates into ready-to-use energy, allowing you to be even more prepared for the race.
Step 8. Drink sports drinks
These drinks, if taken during a sporting event, help to replenish carbohydrates in the body; moreover, the caffeine contained in some of them increases the athlete's endurance. Sports drinks also contain sodium and potassium to maintain electrolyte balance within the body.
The most suitable sports drinks for consumption during long periods of physical activity contain 4 to 8% carbohydrates, 20-30 mEq / L of sodium and 2-5 mEq / L of potassium
Part 2 of 3: Glycogen Storage in Diabetes Patients
Step 1. Learn the functions of insulin and glucagon
These are hormones produced by the pancreas.
- Insulin works by moving glucose into the body's cells for energy, removing excess glucose from the blood and converting it into glycogen.
- Glycogen is stored in the muscles and liver for future use when blood glucose levels need to be raised.
Step 2. Learn how glucagon works
When the blood sugar drops, the body signals the pancreas to produce glucagon.
- This hormone causes glycolysis, the process of transforming glycogen into glucose.
- The glucose generated from the glycogen stores is necessary to find the energies that allow us to face our days.
Step 3. Learn about the changes caused by diabetes
The pancreas of people with diabetes does not function normally, so insulin and glucagon are not produced in adequate quantities or are not released in the body.
- Insufficient levels of insulin or glucagon mean that blood glucose is not used properly by cells and tissues for energy, that excess blood sugar is not removed and stored as glycogen, and that glycogen stores cannot be used to obtain the energies needed by the organism.
- The body no longer has the ability to use glucose in the blood, store it as glycogen and then access it again. For this reason, diabetics are exposed to a greater risk of hypoglycemia.
Step 4. Recognize the symptoms of hypoglycemia
Although everyone can suffer from this problem, people with diabetes are much more vulnerable to episodes of this type.
- The most common symptoms of hypoglycemia are as follows:
- Hunger.
- Nervousness or agitation.
- Vertigo or dizziness.
- Excessive sweating.
- Drowsiness.
- Confusion and difficulty speaking.
- Anxiety.
- Weakness.
Step 5. Consider the risks
Severe, untreated cases of hypoglycemia can lead to seizures, coma, and even death.
Step 6. Use insulin or other diabetes medications
Since the pancreas does not function normally, medications taken by mouth and by injection can help.
- The drugs work by restoring the correct balance between glycogenesis and glycolysis.
- While commercially available drugs save lives every day, they are not perfect. People with diabetes are always at risk for hypoglycemic episodes, even due to very simple changes in their everyday lives.
- In some cases, hypoglycemic episodes can be severe and even life-threatening.
Step 7. Stick to your diet and exercise schedule
Even the smallest changes can produce undesirable results. Talk to your doctor before making any changes in food choices and exercises.
- If you have diabetes, complications can arise from changing your diet, physical activity level, or the amount of food and drink you consume. For example, training, an important component of a diabetic's health, can create problems.
- During exercise, the body needs more energy, or glucose, so it tries to extract it from the glycogen stores. Improper functioning of glucagon in a diabetic patient results in the release of insufficient stored glucose in the muscles and liver.
- This can result in a delayed and potentially serious case of hypoglycemia. Even many hours after physical activity, the body continues to work to restore the glycogen stores used during exercise. A hypoglycemic episode can occur when the glucose is extracted from the blood.
Step 8. Treat hypoglycemic episodes
Hypoglycemia comes pretty fast for people with diabetes. All the signs of dizziness, fatigue, confusion, problems reacting to external stimuli, difficulties in understanding and expression, are warnings not to be overlooked.
- The first steps in treating a mild case of hypoglycemia involve consuming glucose or simple carbohydrates.
- It helps the diabetic person to take 15-20 g of glucose, in gel or in tablets, or of simple carbohydrates. You can use foods such as raisins, orange juice, sugary sodas, honey, and jam.
- When the patient's blood sugar has returned to normal levels and enough glucose reaches the brain, the person will be more alert. Continue giving food and drink until you are fully recovered. If at any time you are unsure how to proceed, call 113.
Step 9. Prepare an emergency kit
Diabetes sufferers often prepare a small kit that contains glucose in gels or tablets, glucagon injections, and simple directions that can be followed by anyone who comes to the rescue.
- People with diabetes may feel disoriented and confused during a hypoglycemic episode and not be able to heal themselves.
- Have some glucagon on hand. If you are diabetic, ask your doctor about glucagon to inject to treat more severe cases of hypoglycemia.
- Glucagon injections mimic the normal functioning of the hormone and help restore the correct blood sugar level.
Step 10. Consider giving more information to friends and family
People with diabetes and dealing with a severe case of hypoglycemia are unable to give themselves an injection.
- Friends and relatives who are familiar with the disease and its symptoms will know how and when to proceed with a glucagon injection.
- Invite friends and family to see your doctor visit you. The risk of not treating a severe episode of hypoglycaemia goes far beyond any risk associated with the injection.
- Your doctor can reassure your loved ones about the importance of treating a hypoglycemic episode.
- Your doctor is your primary source of information and your most valuable guide. It can help you decide if your health condition is such that you always have to carry glucagon injections with you to treat possible severe hypoglycemic events. A prescription is required to receive this type of injections.
Part 3 of 3: Replenish the Glycogen Deficiency Due to a Low Carbohydrate Diet
Step 1. Beware of low-carb diets
Talk to your doctor to make sure this type of weight loss plan is safe for you.
- Understand the risks. To safely follow a very low-carbohydrate diet, which involves consuming less than 20g of carbohydrates per day, you need to consider your level of physical activity.
- The first period of a low-carbohydrate diet significantly limits the amount of sugar the patient takes. This forces the body to run out of glycogen stores and lose weight.
Step 2. Limit the amount of time you eat low carbohydrates
Ask your doctor how long you can follow this diet without risk, according to your size, activity level, age and health conditions.
- Limit the period of severe carbohydrate restriction to 10-14 days, so as not to run the risk of running out of energy during physical activity.
- Resume consuming more carbohydrates at the end of the first phase of the diet, to replenish the glycogen stores.
Step 3. Consider the intensity of your workouts
The body draws the energy it needs from glucose in the blood, then moves on to glycolysis of the glycogen stores present in the muscles and liver. Intense and frequent physical activity leads to the exhaustion of such supplies.
- Taking carbohydrates with the diet allows you to replenish glycogen.
- By extending the duration of the low-carb phase of the diet, you prevent the body from accessing the sugars it needs to replenish glycogen.
Step 4. Learn what to expect
The most common results of an extremely low-carb diet are episodes of fatigue, weakness, and even hypoglycemia.
If you have used up most of your glycogen stores and are not replenishing your blood glucose, you will experience low energy levels and difficulty performing intense workouts
Step 5. Start eating more carbohydrates again
After the first 10-14 days of the diet, move on to a phase of consuming more carbohydrates, to allow the body to replenish the lost glycogen.
Step 6. Engage in medium intensity physical activity
If you are trying to lose weight, following an exercise program is very important.
Engage in sessions of more than 20 minutes of medium intensity aerobic activity. This helps you to lose weight and to use enough energy to use up your reserves, but not completely exhaust them
Advice
- Caffeine is a stimulant that affects each person differently. Ask your doctor for advice on taking this substance, especially if you have other medical conditions or if you are pregnant.
- Glycogen stores are consumed differently depending on the type and intensity of exercise. Know the effects of the workouts you do most often.
- Physical activity is very important to better manage diabetes. Some people with this disease are particularly sensitive to changes in their routine. Talk to your doctor about any changes.
- Drink lots of water and stay hydrated.
- Talk to your doctor before starting a weight loss program, whether you are diabetic or not. He can advise you on the best approach to losing weight according to your body size, current weight, age and health problems.
