ISSA Nutrition Study Guide
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Post 20 of 22 in the ISSA Nutrition Study Guide
- Describe and define the terms that relate to loading glycogen.
- Know how the loading of glycogen works in our bodies.
- Know the methods that exist for glycogen loading.
- Be able to find the athlete types that benefit the most from these strategies of loading glycogen.
The skeletal muscles use carbs as their main source of energy when we are doing high intensity exercise and competitions in order to keep those high level contractions consistent. Our dietary carbs can be used for both energy and for storage as glycogen molecules in the muscles and in the liver. These energy stores are used when they are needed. They are broken down into glucose molecules and used then as energy in the same form the carb would originally be used prior to storage. The amount stored depends on the level of fitness, the training level, and the diet’s composition. As the training is increased, the carbs become a more dominant energy source for the muscles. This is going to be true for the strength athletes as much as it is for the endurance athletes. And, this supply of glycogen is more limited than that of the stores in fat. For this, we need to ensure that our athletes have their glycogen stores at the highest level possible. It is also important to remember that when the stores in glycogen are depleted, we have to resort to using the amino acids in the muscle tissues for energy and glucose manufacturing. So, it is ideal that we build up the stores, if only to just limit that from happening.
Why “Glycogen” Loading (Supercompensation) for Athletes?
Carb loading and carb supercompensation have been used for many publications. Now, the term glycogen loading seems to be a bit more correct and utilized more in recent science. It also works to show that we are in fact building up, is the stores of glycogen, and not simply carbs. It is done by loading carbs in certain ways, so it is not entirely wrong also to say carb loading.
Glycogen Loading Science
During the depletion of glycogen, catabolism is working on the glycogen molecules to turn them into their usable form as glucose. And then this again will be catalyzed to make the energy we need.
Anabolism comes into play to synthesize the glycogen from the glucose molecules being put together. Glycogen synthase is one of the main enzymes that works through this anabolic process.
Glycogen Loading Origins
Many decades ago, it was discovered that when the glycogen in our body runs out, fatigue gets worse and there is a very noticeable reduction in the quality of work and performance. Then, it was discovered that when the stores are depleted, they are able to hold more glycogen the next time when we replenish them well. Now, the method has transformed to pack more than the normal amounts of glycogen at one time in the stores. This was able to allow the endurance runners to run for much longer times without hitting the wall, as they call it.
These experiments on the different diet effects on the body were conducted in Scandinavia in the 1960s. we also discovered that the muscle content of glycogen was higher than normal when a diet followed normal mixed nutrients.
This all led us to the modern glycogen loading that we have briefly discussed prior to this section.
So, glycogen loading is primarily going to be for the endurance sport competitions. These are the ones that will need the greatest storage of glycogen possible due to the extremely long competition times.
We start this loading around six day before competing. The athlete tapers down their exercise at this point for a few days to focus on upping the glycogen content in the body.
Glycogen – Loading (supercompensation) Approaches Overview
The approaches can follow two different phases:
The glycogen loading depletion phase is when we deplete the stores in the body through manipulation of the diet, restriction of calories, or an increase in the duration of training so that we can use all of it.
The glycogen replenishment phase is when the intensity of training and the duration of the training is lowered, and the content of carbs is increased drastically. This can also have rest days and exercise taper days leading up to the competition.
Traditional Glycogen Loading (Carbohydrate Loading) Approach
It is referred to as the traditional, classic, or original approach. It is effective for most of the long distance endurance athletes, but the trend recently has been for less grueling approaches to carb loading.
First, the glycogen depletion phase is usually three days in total and it starts 6 or 7 days before the athletic event in question. The diet is super low for these three days in the content of carbohydrates. this can be as low as 100 grams in a day, or about 15 to 20 percent of the total range of calories per day. The diet is thus going to be high in both protein and fats, and in proportions that work best for the athlete. It is obvious to see why this approach is somewhat tough and unpleasant, and partner it with the training be at a high or moderate intensity level to assist this depletion in glycogen stores. The importance here is to try and still maintain the proper levels of caloric intake, even with these severe dietary changes.
Second, the glycogen loading phase is usually three days in time and it starts right after the depletion stage. Here, we will have a high amount of carbs in the realm of 60 – 70 percent of the daily calories. This can be around 400 – 700 grams every day. There should be adequate protein and lipid content taken in also, to make the diet work still. The exercise is tapered and reduced to a low level with a possible rest day in there also before the athletic event. Hydration is well maintained.
There are many unpleasant potential side effects to look at also. It is a tough way to deplete the glycogen stores.
Modified Glycogen Loading Approaches
This is an alternate to the above approach. It attempts overcome the side effects that are unpleasant with the more traditional approach.
First, the glycogen depletion phase has the athlete eliminating or modifying the depletion phase approach. The afternoon or evening training session is followed by low carb meals or snacks, and then the fasting during sleep and when you wake up and eat, you begin with loading carbs in the meal. If the energy levels ae still high, you instead deplete them further with another training session, and then start the loading. It is somewhat similar to the former traditional approach, but it is done more so on a meal to meal basis, instead of days of it. This makes it more bearable for athletes.
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Second, the glycogen loading phase has been seen to be effective when done for only one or two days. The reserves should be efficient enough to increase the level of glycogen stored in the body by a solid amount. 3 – 4 days would be even better when implemented. The high carb diets again range around 60 – 70 percent in carbs and the intake of protein and lipids should make up for that and get the appropriate levels of protein in.
The longer endurance event athletes will likely benefit more from having part of that traditional approach in there with the depletion phase, but maybe to the level of this approach. It really helps those stores increase more.
International Olympic Committee 200 Glycogen Loading Approach
Some of the crucial points made in this collection of studies for the recommendations for endurance athlete are:
Tough training bouts done one week before the event are beneficial.
In the following three days there should be moderate intensity training and well balanced mixed diets employed with 45 – 50 percent of the carbs.
In the three days after that, the training should taper off and the carb content should rise to 70 percent of calories, and this will promote that loading of glycogen in the body.
This stays similar and basically follows the traditional plan.