The article provides detailed information on the role of glycogen in the training process of the athlete and the average visitor to the gym. The content of the article:
- Structure
- Level
- Properties
- Glycogen in foods
Our body cannot live and exist without energy. Without it, he is unable to perform even the simplest functions. Energy allows the body to do complex and simple work. To build muscle and achieve success in sports discipline, you need an impressive amount of energy.
A tired and exhausted body is not able to generate energy, and, therefore, cannot work and train at full strength. And here the reserves of glycogen come to the rescue, which are necessary to restore the energy potential.
Glycogen structure
Glycogen is a type of carbohydrate, the source of which is our glorious organ, the liver. It can also appear in the muscles. Glycogen is formed from the following raw materials: starch and sugar. The well-known process of glycolysis is the conversion of sugar into glycogen.
The fact is that the liver, which is our main "guardian", is responsible for regulating sugar levels. In other words, if there is a lot of sugar, the liver makes glycogen stores from it. For what cases? For those when the muscles are tired and they need energy. Then the liver releases glycogen and it is converted back to glucose.
In simple terms, glycogen can be thought of as a reserve fuel that is stored by the liver in order to make reserves "for a rainy day." As soon as the main tank of fuel runs out, glycogens come into play. How to restore glycogen itself? What if the main tank is empty and there is nothing left of the supplies? To restore glycogen stores, the body performs a number of actions. They will be discussed further.
Glycogen levels
As soon as carbohydrates enter the body, it begins to check for glycogen stores. If there are few of them, then the process of replenishment begins. Scientists from various universities have concluded that it is best to replenish glycogen before bed with the use of complex and complex carbohydrates.
By the way, glycogen stores are needed not only in case of a "rainy day" and an urgent need, because glycogen is also responsible for brain activity. The brain, like any other organ, needs energy. Another way to restore glycogen is fructose. Scientists have found that the average person stores glycogen stores in his body equal to 1900 kcal.
If you do not replenish glycogen stores, at the time of a lack of energy, the athlete will feel a deterioration in well-being. The entire central nervous system gets tired, absent-mindedness arises, it becomes difficult for a person to concentrate and engage in mental work. Since there is no nutrition for the brain, it senses an energy deficit and malfunctions. Brain activity affects the central nervous system, which is rapidly depleted. And if at this time the athlete also goes in for sports, then the reserve glycogen is consumed more, because muscle work contributes to its splitting. When glycogen is low, the muscles get tired and the athlete is faced with malaise.
Glycogen properties
To avoid the situation described above, and to prevent overwork of the central nervous system and muscles, it is very important for an athlete to consider sports nutrition. It must be balanced. This means that the food must contain the right amount of amino acids and carbohydrates.
There should be enough carbohydrates to replenish glycogen stores without harm to the body. So the body will be able to supply itself with energy, and all physiological processes will return to normal. Also, the body really needs ATP, which plays the role of an energy storage or reserve reservoir. ATP molecules do not store energy. Once it is created, the cell will make it so that the energy is released outward for good purposes.
ATP is always needed by the body, even when a person is not involved in sports, but simply lies on the couch. The work of all internal organs, the origin of new cells, their growth, the contractile function of tissues and much more depend on it. ATP can be severely depleted by, for example, intense exercise. That is why the athlete must know how to restore ATP, and return the energy to the body, which serves as fuel not only for the muscles of the skeleton, but also for the internal organs.
We know well that every athlete strives for an anabolic state. In this state, the muscles are able to quickly recover, grow, become wider and more voluminous, which is what an athlete needs.
Muscles need energy to grow. Its quantity is affected by the diet and diet that the athlete adheres to. If the diet is correct, then the body will never feel a lack of glycogen. That is why, in addition to sports nutrition, you must also use various nutritional supplements. They will help to get energy for a person whose energy needs are very high.
To replenish glycogen stores, you should eat well, think about a carbohydrate diet, use sports nutrition and natural supplements that will help you easily replenish energy reserves. Many athletes call them "ambulances" because supplements are used to repair tired muscles by transporting the necessary energy to them.
It is necessary to thoroughly get acquainted with the physiology of a person, the work of his body and individual organs - this will help to find out how our energy is spent, to understand how important it is and why it is necessary. Only knowledge of the biological processes taking place in our body is able to outline the correct direction of action.
Glycogen in foods
It is believed that for the normal functioning of the body, a person needs a glycogen reserve equal to 450 g. In order for energy reserves to always remain at the same level, it is necessary to include foods rich in carbohydrates and polysaccharides in the athlete's menu.
The energy reserve will be replenished only if the athlete consumes bread, cereals, and also grain products. Vegetables and fruits are rich in sugar. Adding them to the diet will increase glycogen. Sports doctors and nutritionists recommend consuming such foods before bedtime to help restore the energy potential and performance of the athlete's muscles.
Now we know that many substances are needed by the body as spare ones, which is why they are synthesized into polysaccharides, which is glycogen. The glycogen granules are not destroyed in the liver and remain there until they are needed by the body again. As soon as there is a lack of energy, glycogen again becomes sucrose, and rushes into the blood, in order to then be converted into energy, which is involved in the life of the whole organism.
Video about the role of glycogen in the body: