Dear Muscle mania,

Glycogen is a carbohydrate stored in muscles and the liver which is vitally important for sustaining physical activity over long periods of time. When levels of glycogen are low, an athlete can feel sluggish, weak and tired. It has been discovered recently in sports medicine that consuming diluted carbohydrate drinks during exercise can improve performance and drinking them immediately after exercise rapidly replenishes glycogen stores.

During exercise, carbohydrate (stored as muscle glycogen) is used as a source of energy for the specific muscle in which it is stored (McCardle and Katch). The rate at which muscle glycogen is depleted is dependent upon the type of exercise (anaerobic depleting faster than aerobic) and the frequency of work-outs. Being on a high carbohydrate diet throughout your training program will increase the amount of glycogen stored, enhancing future workouts. The rate at which it replenishes will remain the same. A snack after a workout will provide the carbohydrate necessary for glycogen replenishing but won't speed up recuperation time. Recuperation of muscle fibers after an intense workout goes beyond replenishing glycogen stores. The muscle fibers actually need to heal, a process which can not be speeded up. A resting period in between workouts is very important and helps decrease the risk of injuries.

Alice

Related Q&As

Best thing to drink before a workout? After?

Half-time snack for second half boost?

Okay to eat sugar-filled foods before sporting activities?

Carbo loading

Dizzy after exercise