PMID: 11897899Mar 19, 2002Paper

Dietary strategies to promote glycogen synthesis after exercise

Canadian Journal of Applied Physiology = Revue Canadienne De Physiologie Appliquée
J L Ivy

Abstract

Muscle glycogen is an essential fuel for prolonged intense exercise, and therefore it is important that the glycogen stores be copious for competition and strenuous training regimens. While early research focused on means of increasing the muscle glycogen stores in preparation for competition and its day-to-day replenishment, recent research has focused on the most effective means of promoting its replenishment during the early hours of recovery. It has been observed that muscle glycogen synthesis is twice as rapid if carbohydrate is consumed immediately after exercise as opposed to waiting several hours, and that a rapid rate of synthesis can be maintained if carbohydrate is consumed on a regular basis. For example, supplementing at 30-min intervals at a rate of 1.2 to 1.5 g CHO x kg(-1) body wt x h(-1) appears to maximize synthesis for a period of 4- to 5-h post exercise. If a lighter carbohydrate supplement is desired, however, glycogen synthesis can be enhanced with the addition of protein and certain amino acids. Furthermore, the combination of carbohydrate and protein has the added benefit of stimulating amino acid transport, protein synthesis and muscle tissue repair. Research suggests that aerobic performance following ...Continue Reading

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Citations

Feb 17, 2010·Journal of the International Society of Sports Nutrition·Sam D BlackerMark Et Willems
Oct 4, 2008·Journal of Athletic Training·Sandra SchröderFrank Döring
Jun 16, 2012·Journal of Sports Sciences·Karim ChamariAnis Chaouachi
Feb 20, 2004·Journal of Sports Sciences·Edward F Coyle
Jun 21, 2017·The British Journal of Nutrition·Tsen-Wei TsaiI-Shiung Cheng
Jul 9, 2008·Current Sports Medicine Reports·Melinda Millard-StaffordJill A Rahnert
Jun 14, 2003·Current Opinion in Clinical Nutrition and Metabolic Care·Edith M Peters
Jan 3, 2019·Sports Medicine and Arthroscopy Review·Katherine Patton

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