Content

• Steps
• Part 1 of 3: Recovering glycogen after exercise
• Part 2 of 3: The Role of Glycogen in Diabetes Mellitus
• Part 3 of 3: Recovering Glycogen after Low Carb Diets
• Tips

Glycogen is the main fuel used by our body. Glucose, produced by the body from carbohydrates consumed with food, serves as a source of energy throughout the day. Sometimes it happens that the glucose stores are used up and not restored. In such a situation, the body begins to expend its energy reserves, that is, glycogen stored in muscle mass and liver cells, converting it into glucose. Physical activity, illness and certain eating habits can lead to a more rapid depletion of glycogen stores. Glycogen stores can be restored in a variety of ways, depending on what caused them to decline.

Steps

Part 1 of 3: Recovering glycogen after exercise

1. 1 Learn about carbohydrate metabolism in the human body. Carbohydrates ingested with food are broken down inside the body to form glucose. These carbohydrates serve as the main components for maintaining the blood glucose levels needed for daily activities.
   • When your body senses excess glucose, it converts it into glycogen in a process called glycogenesis. Glycogen is stored in muscle and liver cells.
   • When your blood glucose levels drop, your body converts some of the glycogen back into glucose. This process is called glycogenolysis.
   • Physical activity can accelerate the decrease in the amount of glucose in your blood, causing your body to use the reserve glycogen.
2. 2 Consider what happens when you perform anaerobic and aerobic exercise. Anaerobic exercise is characterized by short-term exertion; it can be strength training (weight lifting). Aerobic exercise lasts longer and makes your heart and lungs work harder.
   • During anaerobic exercise, your body uses the glycogen stored in muscle tissue. As a result of training with multiple sets, muscle glycogen levels drop.
   • Aerobic exercise uses glycogen stored in the liver. Prolonged aerobic activity, such as running a marathon, causes a drop in liver glycogen levels.
   • Glycogen levels can drop so much that there isn't enough glucose in your blood to properly nourish your brain. This can lead to hypoglycemia, accompanied by symptoms such as fatigue, decreased coordination of movements, dizziness, and trouble concentrating.
3. 3 After an intense workout, eat or drink something containing simple carbohydrates right away. The body most effectively replenishes glycogen stores within two hours after intense physical activity.
   • Simple carbohydrates are easily broken down in the body and are found in drinks and foods such as fruits, milk, chocolate milk, and vegetables. Foods containing refined sugars (cakes, candies, etc.) are also a source of simple carbohydrates, but they have a low nutritional value.
   • Studies have shown that eating 50 grams of carbohydrates every two hours allows us to speed up the replenishment of glycogen stores in the body. On average, this method resulted in an increase in recovery rate of 2% per hour, and the maximum acceleration was 5% per hour.
4. 4 Glycogen stores are restored within at least 20 hours. If you consume 50 grams of carbohydrates every two hours, it will take 20 to 28 hours to fully restore glycogen stores in the body.
   • This is taken into account by athletes and their coaches on the eve of important competitions.
5. 5 Prepare for grueling competition. Athletes specifically develop endurance to compete in marathon running, triathlon, cross-country skiing or long-distance swimming. They also learn to manage their body's glycogen stores to achieve better results.
   • 48 hours before the start of the competition, you should begin to saturate your body with fluid. Carry a water bottle with you everywhere on the eve of the competition. Try to drink as much as possible in the last two days before a responsible competition.
   • Change to a carbohydrate-rich diet two days before the start of the competition. Try to eat foods that are high in carbohydrates as well as other nutrients, such as whole grains (bread, pasta, etc.), shelled rice, and sweet potatoes.
   • Include fruits, vegetables, and lean protein foods in your diet. Do not consume alcohol and highly processed foods.
6. 6 Consider doing a carbohydrate load. Carbohydrate loading is often used by athletes to prepare for grueling competition when high endurance is required for at least 90 minutes. This method consists of consuming carbohydrate-rich foods on a special schedule, thereby increasing the body's glycogen stores, exceeding the average level.
   • You can further increase your glycogen stores by first using up your glycogen and then saturating your body with carbohydrates shortly before the competition. This method increases the endurance of athletes by helping to withstand high loads during long competitions.
   • The standard carbohydrate loading starts about a week before the start of the competition. Modify your diet so that 55% of all calories are carbohydrates, and protein and fat are the remainder. This will reduce your body's carbohydrate stores.
   • Three days before the start of the competition, change your diet so that the proportion of carbohydrates reaches 70% of all calories. Reduce your fat intake and exercise less during exercise.
   • There is no evidence that carbohydrate loading is beneficial in preparation for short-term competitions (no more than 90 minutes).
7. 7 Eat carbohydrate-rich foods just before the competition. This way, your body can quickly process the recently obtained carbohydrates, which will further increase the flow of energy.
8. 8 Drink sports drinks. Drinking these drinks during sports events will provide your body with a constant supply of carbohydrates; in addition, the caffeine in some beverages also improves endurance. Sports drinks also contain sodium and potassium, which are essential for maintaining electrolyte balance.
   • Experts recommend using sports drinks containing 4% to 8% carbohydrates, 20-30 mEq / L of sodium and 2-5 mEq / L of potassium during long-term competitions and training.

Part 2 of 3: The Role of Glycogen in Diabetes Mellitus

1. 1 Let's consider the functions performed in the body by insulin and glucagon. These substances are hormones produced by the pancreas.
   • Insulin's role is to deliver an energy source (glucose) to the cells of the body, remove excess glucose from the blood, and convert excess glucose into glycogen.
   • Glycogen stores are stored in muscle tissue and liver cells. In case of a lack of glucose in the blood, the stored glycogen is converted into glucose.
2. 2 The role of glucagon. When blood glucose levels drop, the body signals the pancreas to release glucagon.
   • Glucagon converts previously stored glycogen back into glucose.
   • Glucose released from glycogen stores is necessary for our body as an everyday source of energy.
3. 3 Consider what happens in diabetes mellitus. In people with diabetes mellitus, the functions of the pancreas are impaired, as a result of which the hormones insulin and glucagon are not produced or enter the body as they should.
   • An insufficient level of insulin and glucagon in the blood means that the glucose contained in the blood is not transported properly into the tissues of the body to provide them with the necessary energy, the excess glucose in the blood is not converted into glycogen, and the previously stored glycogen is not converted into glucose and does not enter the blood. when there is a need for additional energy.
   • As a result, the body's ability to transport glucose through the blood to the cells and store its reserves in the form of glycogen is disrupted, using them if necessary. Because of this, diabetics are at risk of developing hypoglycemia.
4. 4 Check out the symptoms of hypoglycemia. Although anyone can experience hypoglycemia, people with diabetes are more prone to abnormally low blood glucose, which is hypoglycemia.
   • Common symptoms of hypoglycemia include the following:
   • Hunger
   • Tremor and nervous condition
   • Dizziness, unclear consciousness
   • Sweating
   • Drowsiness
   • Confusion of thoughts and difficulty speaking
   • Feeling anxious
   • Weakness
5. 5 Be aware of the risk. Acute hypoglycemia, if not properly managed, can lead to unconsciousness, coma, and even death.
6. 6 Use insulin or other diabetes medications. In case of dysfunction of the pancreas, both oral administration and intravenous injection of the appropriate drugs help.
   • Medicines restore the balance that the body needs for the proper implementation of glycogenesis and glycogenolysis.
   • While standard medicines help save many lives around the world every day, they are not perfect. For example, people with diabetes risk hypoglycemia simply by changing their daily routine.
   • In some cases, episodes of hypoglycemia are quite severe and can be life-threatening.
7. 7 Stick to your diet and exercise regimen. Even the smallest changes can lead to undesirable results. Check with your doctor before changing your diet or exercise regimen.
   • If you have diabetes, changing your diet, the amount of food and drink you eat, and the intensity of your physical activity can lead to complications. For example, while exercise is important for maintaining health, improper exercise can lead to problems.
   • During exercise, your body requires more energy, which is the glucose it tries to get from its glycogen stores. The impaired function of glucagon will lead to the fact that less glycogen stored in the muscles and liver cells is converted into glucose than necessary.
   • As a result, a little later an attack of hypoglycemia, sometimes acute, may develop. Even hours after exercising, your body will try to replenish the glycogen stores used up during exercise. In this case, for the production of glycogen, glucose will be taken from the blood, which can lead to hypoglycemia.
8. 8 Cope with an episode of hypoglycemia. In patients with diabetes mellitus, hypoglycemia develops rather quickly. Alarming signs are dizziness, fatigue, confusion of thoughts, difficulty understanding the words of others, and difficulty speaking.
   • A mild episode of hypoglycemia can be dealt with by taking glucose or simply snacking on carbohydrate-containing foods.
   • Help a diabetic person take 15-20 grams of glucose in gel or tablet form, or just eat something with carbohydrates. This can be raisins, orange juice, lemonade, honey, or a slice of marmalade.
   • When the blood sugar level is restored and the required amount of glucose begins to flow into the brain, the person will revive. Continue feeding and offering drinks until the person has completely recovered from the attack. If you have any doubts or questions, call 103 (ambulance service).
9. 9 Prepare an emergency kit. Many people with diabetes carry a small first aid kit containing glucose in the form of a gel or tablet and possibly a syringe with a glucagon injection and simple instructions for others to help if needed.
   • A person with diabetes may suddenly become confused and disorientated in their surroundings, unable to help themselves.
   • Have glucagon ready. If you have diabetes, talk to your doctor about carrying a glucagon syringe with you at all times in case of an acute attack of hypoglycemia.
   • Glucagon injection works like a natural hormone to help restore blood glucose levels.
10. 10 Tell family and friends about first aid measures. In an acute attack of hypoglycemia, a diabetic patient will not be able to inject on his own.
    • Your family and friends, after learning from you about hypoglycemia and overcoming it, can help you with an injection of glucagon if necessary.
    • Invite family and close friends to speak with your doctor.The risk of being seriously injured from an acute attack of hypoglycemia outweighs all risks associated with an intravenous injection.
    • The doctor will convince your family and friends of the importance of emergency care for a hypoglycemic attack and tell you how to provide it.
    • The doctor is your most reliable advisor and helper. He or she will determine if you need to have your glucagon injection with you in case of an acute episode of hypoglycemia. A prescription is required to purchase these injections.

Part 3 of 3: Recovering Glycogen after Low Carb Diets

1. 1 Be careful with low-carb diets. Discuss your proposed weight loss diet with your doctor to make sure it is safe for your health.
   • Be aware of the risks. To keep a strict, restrictive, low-carb diet (usually less than 20 grams per day) does not harm your health, you will need to moderate your physical activity.
   • In the early stages of low-carb diets, there are significant restrictions on the amount of carbohydrates consumed. This helps you get rid of your glycogen stores to help you lose weight more effectively.
2. 2 Determine the time during which you will limit your carbohydrate intake. Check with your doctor about a safe duration of the diet, taking into account your physique, physical activity level, age, and current health status.
   • With a strict restriction of carbohydrate intake for 10-14 days, your body will not lack energy, using blood glucose and stored glycogen.
   • Timely increase in carbohydrate intake after this stage will allow your body to restore the consumed glycogen.
3. 3 Consider the intensity of your exercise. First, your body uses glucose in the blood, then it draws energy by processing glycogen stores in the muscles and liver. Frequent and intense training will quickly deplete these reserves.
   • Carbohydrates in your diet will help restore glycogen stores.
   • If the first stage of severely restricting carbohydrate intake lasts more than two weeks, your body will not receive the natural substances (i.e. carbohydrates) it needs to replenish glycogen stores.
4. 4 Know what to expect. Low-carb diets often lead to fatigue and weakness, as well as hypoglycemic episodes.
   • Your body has nearly depleted its glycogen stores, and continuing your diet will limit your carbohydrate intake. As a result, the body will begin to experience a lack of energy, especially noticeable during intense physical exertion.
5. 5 Increase the carbohydrate content of your diet. After 10-14 days of the low-carb stage, move on to the next stage by increasing your carbohydrate intake to allow your body to replenish glycogen stores.
6. 6 Get some moderate exercise. If you are trying to lose weight, supplement your diet with moderate exercise at this stage.
   • Engage in aerobic exercise for at least 20 minutes at a time. In doing so, you can lose weight by slightly reducing your glycogen stores, but not depleting them.

Tips

• Caffeine is a stimulant that affects people in different ways. Talk to your doctor before consuming caffeine, especially if you have a medical condition or are pregnant.
• Glycogen stores are depleted at different rates, depending on the type and intensity of physical activity. Determine which exercises are best for you.
• Exercise is an integral part of a healthy lifestyle for diabetes. However, some diabetics are sensitive to even small changes in their daily routine. Before you start exercising, check with your doctor.
• Drink enough water to keep your body hydrated, even if you are consuming sports drinks.
• Before trying to lose weight, check with your doctor, whether you have diabetes or not. Your doctor will recommend the best weight loss methods for you based on your physique, current weight, age, and health status.