LEWIS: Glycogen Loading Flashcards
Glycogen stores =
Limited
Rapidly depleted during fairly intense exercise
‘Hitting the wall’
Glycogen is the predominant energy source used during
Athletic events lasting longer than about an hour
‘Hitting the wall’ =
The sensation felt as a predominantly glycogen-based metabolism suddenly switches to a fat-based system
Original research: necessary to deplete glycogen stores through heavy exertion before ingesting a high carbohydrate diet - this allows the body to store more glycogen than normal =
SUPERCOMPENSATION
OR) methods used to increase glycogen stores, however, had the drawback of leaving the athletes heavy-legged, owing to the intensive exercise programme that was needed to deplete the
Glycogen stores
(Problems) SUPERCOMPENSATION makes the performer feel
Bloated
Lethargic
Now) simply increasing carbohydrate intake in the days approaching a competition, while maintaining the usual tapering-down of training, routinely leads to
High levels of muscle glycogen being stored
Immediate carb consumption 20minute after exercise =
Carbo-window
- glycogen stores dramatically increase in muscles
Suitable for
Low anaerobic and high aerobic components
Process:
Depletion
Repletion
Depletion = prolonged exercises. Reduce levels of liver and muscle
Glycogen stores
Repletion= high carb diet and light exercise or rest before activity:
Boosts glycogen stores above normal
Endurance athletes preparing for a competition lasting longer than an hour could follow their normal during the week leading up to the race, with no risk of bloating, lethargy, heaviness or gastric discomfort and training could be tapered appropriately. The day before; athletes could
warm up hard for 3 min (depletion) and then begin consuming large quantities of carbohydrate (repletion)
