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com for English language editing. Department of Sports Sciences, The University of Tokyo, 3—8—1 Komaba, Meguro—ku, Tokyo, —, Japan. You can also search for this author in PubMed Google Scholar.

and H. conceived and designed the study. performed the experiment and analyzed the data. H wrote the manuscript. All the authors have read and approved the final version of the manuscript.

Correspondence to Yutaka Matsunaga. Springer Nature remains neutral with regard to jurisdictional claims in published maps and institutional affiliations. Open Access This article is licensed under a Creative Commons Attribution 4. The images or other third party material in this article are included in the article's Creative Commons licence, unless indicated otherwise in a credit line to the material.

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Matsunaga, Y. et al. Effects of glucose ingestion at different frequencies on glycogen recovery in mice during the early hours post exercise. J Int Soc Sports Nutr 18 , 69 Download citation. Received : 06 April Accepted : 25 October Published : 07 November Anyone you share the following link with will be able to read this content:.

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Search all BMC articles Search. Download PDF. Download ePub. Research article Open access Published: 07 November Effects of glucose ingestion at different frequencies on glycogen recovery in mice during the early hours post exercise Yutaka Matsunaga ORCID: orcid. Conclusions The present study showed that ingesting a large amount of glucose immediately after exercise increased insulin secretion and enhanced muscle glycogen recovery, whereas frequent and small amounts of glucose intake was shown to enhance liver glycogen recovery.

Background Dietary carbohydrates are converted into glycogen, which is stored in the liver and muscles as a major energy source. Methods Ethical approval All experimental protocols were approved by the Animal Experimental Committee of The University of Tokyo No.

Animals Six-week-old male ICR mice were obtained from CLEA Japan Inc. Experimental protocols Figure 1 shows a schematic overview of the experimental procedures. Full size image. Portal plasma glucose concentration.

Discussion To the best of our knowledge, this is the first study to determine the effect of differences in the frequency of carbohydrate intake on glycogen recovery in the early phase post-exercise.

Conclusions The present study examined the effects of different methods of post-exercise glucose intake on early glycogen recovery.

Availability of data and materials All data generated or analyzed during this study are included in this published article. References Romijn JA, Coyle EF, Sidossis LS, Gastaldelli A, Horowitz JF, Endert E, et al.

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Examples include whole grains, brown rice, sweet potatoes, and whole grain pasta. Include fruits, vegetables, and lean protein in your meals.

Avoid alcohol and processed foods. Consider carbohydrate loading. Carbo loading methods are used by athletes that participate in endurance events, or events that last longer than 90 minutes. Carbo loading involves timing and selection of foods high in carbohydrate content to help expand the glycogen stores beyond their average levels.

This allows the athlete to push harder and further, and hopefully improve his performance during the event. This depletes your carbohydrate stores.

Decrease your intake of fat, and reduce your level of training. Eat a meal rich in carbohydrates just before an endurance event. By doing so, the body will work to quickly change the carbohydrates into usable energy, providing even greater energy benefit. National Institutes of Health Go to source.

Drink sports drinks. Drinking sports beverages during an athletic event can help by providing a continued source of carbohydrates to your system, plus the added caffeine, available in some products, helps to improve endurance. Sports drinks contain sodium and potassium to maintain your electrolyte balance.

Part 2. Consider the function of insulin and glucagon. Insulin and glucagon are hormones made by the pancreas. Insulin works to move glucose into the cells of the body for energy, remove excess glucose from the blood stream, and convert the excess glucose to glycogen.

Glycogen is stored in muscle and liver tissue for later use, when more glucose is needed in the blood. Know what glucagon does. When the blood level of glucose drops, the body signals the pancreas to release glucagon.

Glucagon changes the stored glycogen back into usable glucose. The glucose pulled from the glycogen stores is needed to provide the energy we need to function each day. Be familiar with changes caused by diabetes. In people that have diabetes, the pancreas does not function normally, therefore hormones like insulin and glucagon are not adequately produced or released in the body.

Inadequate levels of insulin and glucagon means that the glucose in the blood is not properly pulled into the cells of tissues to be used as energy, the excess glucose in the blood is not adequately removed to be stored as glycogen, and what is stored as glycogen cannot be pulled back into the blood when it is needed for energy.

The ability to utilize glucose in the blood, store it as glycogen, and then access it again, is impaired. Therefore, diabetics are at greater risk of developing hypoglycemia.

Recognize the symptoms of hypoglycemia. While anyone can experience hypoglycemia, patients that suffer with diabetes are more susceptible to episodes of abnormally low levels of glucose in the blood, otherwise known as hypoglycemia. Common symptoms of hypoglycemia include the following: Feeling hungry Feeling shaky or nervous Feeling dizzy or light-headed Sweating Sleepiness Confusion and difficulty speaking Feelings of anxiety Feeling weak.

Know the risks. A severe and untreated hypoglycemic episode can lead to seizures, coma, and even death. Use insulin or other medications for diabetes. Since the pancreas does not function normally, oral and injectable medications can help. Medications work to provide the balance needed to help the body properly perform both glycogenesis and glycolysis.

While the available medications are saving lives every day, they are not perfect. Patients with diabetes are at risk of developing hypoglycemic events, even by simple changes in their daily routine.

In some cases, the hypoglycemic events can be severe and even life-threatening. Stick to your eating and exercise regimens. Even the smallest change can cause unwanted results. Talk to your doctor before making any changes in your food choices and exercise routine.

If you are diabetic, altering the foods you eat, the amount of foods and beverages you consume, and changes in your level of activity, can result in complications. For example, exercising, which is an important part of diabetic health, can create problems.

During exercise, more energy, or glucose, is needed, so your body will try to pull from your glycogen stores.

Impaired glucagon functioning causes less than adequate amounts of glycogen to be pulled from the stores in muscle and liver tissue. This can mean a delayed, and possibly severe, episode of hypoglycemia. Even several hours after exercise, the body will continue to work to restore the glycogen used during exercise.

The body will pull the glucose from the blood supply, triggering a hypoglycemic event. Treat an episode of hypoglycemia. Hypoglycemia comes on fairly quickly in someone that is diabetic.

Any signs of dizziness, fatigue, confusion, difficulty comprehending a statement, and having trouble responding, are warning signs. The initial steps to treating a mild hypoglycemic episode involve consuming glucose or simple carbohydrates.

Help the diabetic person to consume 15 to 20 grams of glucose, as gel or tablets, or as simple carbohydrates. Some food items that can be used include raisins, orange juice, sodas with sugar, honey, and jellybeans. As the blood sugar returns to normal, and enough glucose is getting to the brain, the person will become more alert.

Continue to provide foods and beverages until the person recovers. If there is ever any question about what to do, call Prepare a kit. People with diabetes may want to have a small kit prepared that contains glucose gel or tablets, possibly injectable glucagon, plus simple directions for someone else to follow.

The diabetic person may quickly become disoriented, confused, and unable to treat themselves. Have glucagon available. If you are diabetic, talk to your doctor about having injectable glucagon available to help manage any severe episodes of hypoglycemia.

Consider educating friends and family. A diabetic person having a severe hypoglycemic episode will not be able to administer the injection. The risk of not treating a severe episode of hypoglycemia goes beyond any risk associated with the injection.

He or she can help you decide if your condition warrants having a glucagon injection available to treat potentially serious hypoglycemic events. Glucagon injections require a prescription. Part 3. Be cautious with low carbohydrate diets. Talk to your doctor to be sure this type of weight loss plan is safe for you.

To safely pursue a highly restricted carbohydrate diet, which usually involves consuming less than 20 grams per day of carbohydrates, you must factor in your level of activity.

This helps your body to tap into stored glycogen as an aid in losing weight. Limit the time you restrict your carbohydrate intake. Ask your doctor about safe time limits specific to your body type, level of activity, age, and existing medical conditions.

Resuming a higher carbohydrate intake at that time helps your body to restore the glycogen used. Consider your exercise intensity.

Furthermore, the calcium in milk will help keep your bones strong and it is also a good option for people who find it difficult to eat solid foods after a run. Mango, watermelon and blueberries are particularly good glycogen-replenishing carbs to help you recover faster.

All of these fruits are packed with vitamin C, which helps repair muscle damage caused by running. A good source of fibre, these fruits also help to make you feel full and stave off cravings. Add fruit to oatmeal, low fat Greek yoghurt or to smoothies to give your post-run snack an extra boost.

Smoothies made with fruit and low fat Greek yoghurt, coconut milk or almond milk are another delicious and nutritious option for your post-run recovery snack.

They can give your recovery a jump-start by providing an ideal combination of carbs, protein, fibre, electrolytes and antioxidants. With most fruit being quite fibrous, they can often take longer to digest, therefore not being of advantage to your 20 to 30 window of opportunity to replace glycogen store, unless they are physically broken down, which is where smoothies play their part!

Blitzing your fruit in a blender breaks down the cellular structure of the fibrous fruit, making them so much easier to digest. It also increases the surface area of the material so your digestive enzymes can extract the maximum amount of nutrients — go super smoothies!

An energy bar can be eaten quickly and easily and is a great post-run snack to help you recover. Try to look for bars with at least 40 grams of carbohydrates with moderate amounts of protein and fibre.

Choose bars containing dried fruits, honey or molasses as well as whole grains, where possible, and watch out for ones that are loaded with sugar! For a quick, nutritious snack, have peanut butter , which is a great source of protein, with energizing carbohydrates such as a banana, rice cakes or wholegrain bagel.

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Role of functional beverages in sports performance and recovery. Passaglia DG, Emed LGM, Barberato SH, Guerios ST, Moser AI, Silva MMF, Ishie E, Guarita-Souza LC, Costantini CRF, Faria-Neto JR.

Acute effects of prolonged physical exercise: evaluation after a twenty-four-hour ultramarathon. Arq Bras Cardiol. Peters EM. Nutritional aspects in ultra-endurance exercise. Curr Opin Clin Nutr Metab Care. Rodriguez NR, Di Marco NM, Langley S. American College of Sports Medicine position stand.

Nutrition and athletic performance. Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. J Am Diet Assoc. ten Haaf DSM, Flipsen MA, Horstman AMH, Timmerman H, Steegers MAH, de Groot LCPGM, Eijsvogels TMH, Hopman MTE.

The effect of protein supplementation versus carbohydrate supplementation on muscle damage markers and soreness following a km road race: a double-blind randomized controlled trial.

International Society of sports Nutrition Position Stand: nutritional considerations for single-stage ultra-marathon training and racing.

J Int Soc Sports Nutr. Vilella RC, Vilella CC. What is effective, may be effective, and is not effective for improvement of biochemical markers on muscle damage and inflammation, and muscle recovery?

Open J Pharmacol Pharmacother. Warhol MJ, Siegel AJ, Evans WJ, Silverman LM. Skeletal muscle injury and repair in marathon runners after competition. Am J Pathol. Wilkinson JG, Liebman M.

Carbohydrate metabolism in sport and exercise, Ch 3 in Nutrition in Exercise and Sport , 3 rd Ed. iii Repair-post-exercise ingestion of high-quality protein and creatine monohydrate benefit the tissue growth and repair; and iv Rest-pre-sleep nutrition has a restorative effect that facilitates the recovery of the musculoskeletal, endocrine, immune, and nervous systems.

Recommended carbohydrate intake. Intake of Carbohydrate ingestion attenuates the inflammatory response to acute exercise through reduced levels of IL-6, total anti-inflammatory IL-1RA, and cortisol. kg-1 BM each 2 hours , particularly of high glycemic index carbohydrate foods, leading to a total intake over 24 hours of g.

kg-1 BM. early intake of carbohydrate after strenuous exercise is valuable because it provides an immediate source of substrate to the muscle cell to start effective recovery, as well as taking advantage of a period of moderately enhanced glycogen synthesis.

Therefore, strategies that promote carbohydrate availability, such as ingesting carbohydrate before, during and after exercise, are critical for the performance of many sports and a key component of current sports nutrition guidelines.

Providing these carbohydrates in the form of glucose—fructose sucrose mixtures does not further enhance muscle glycogen repletion rates over glucose polymer ingestion alone. After exercise, the body is primed for muscle glycogen resynthesis and the repair of muscle damage.

Millard-Stafford , p. Carbohydrate supplementation has the strongest scientific support, and reduces post-exercise stress hormone levels, inflammation, fatty acid mobilization and oxidation. after the event to optimize post-event repletion of endogenous carbohydrate stores.

Rodriguez, American College of Sports Medicine, American Dietetic Association , Abstracts. However, there appears to be both insulin-dependent and insulin-independent phases of post-exercise human muscle glycogen resynthesis. Share Facebook Share on Facebook Twitter Share on Twitter Pinterest Pin it.

May 18, — Luke Bucci. Left Older Post Back to Articles Newer Post Right. Comments Jeffrey said: Well said. Leave a comment Please note: comments must be approved before they are published.

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Sign up. Twitter Facebook Instagram Youtube. Join for Free Dealer Login. Powered by Shopify. Made in the USA. As in all aspects of training, the basics are the most important, and the rest is a nice addition even for a marginal additional benefit. Recovery, in its most basic form, can be defined as the return to readiness following a workout or competition.

Among the variables impacting recovery, nutrition is one of the pillars of it. Existing literature helps define the essential elements of a good nutritional strategy to recover after exercise. Refuel: Eat enough macronutrients specifically carbohydrates , micronutrients and prioritize energy intake in general.

When it comes to nutrition, the research in the field is quite robust with good guidelines available as to what, how much, and when to eat.

We also understand the physiology of this quite well. That means standard recommendations are feasible to implement. Especially because despite this and the willingness of athletes to embrace recovery, athletes are often under fueling their recovery still.

When exercising, we are breaking down muscles and using our fuel stores. These are catabolic breaking down processes. Glycogen acts as a central glucose repository that the entire body can access via conversion of glycogen into glucose both in the liver and in the muscles.

Muscle glycogen acts as a local storage site for the working muscles. On average, there are g of glycogen in the liver and g in the muscle, and the body's glycogen stores hold about calories of energy, depending on the individual.

As we know, glucose utilization by the working muscle can go up by fold during exercise, and yet after one hour, glucose is maintained at 4g at the expense of these muscle and liver glycogen reservoirs.

The amount of glucose in the blood can still be constant after two hours of exercise in well-nourished athletes. Tapping into these stores is important for exercise performance, but depleting these stores prematurely may cause premature fatigue or a drop in glucose leading to hypoglycemia.

This is why replenishing these glucose stores is key immediately after exercise especially when the next workout is close.

The process of glycogen synthesis is also supported by other interesting metabolic changes that occur after exercise. During the recovery anabolic window, in contrast to the predominant reliance on carbohydrate metabolism seen during a bout of moderate intensity exercise, the rate of lipid oxidation is accelerated and carbohydrate oxidation is reduced, even under conditions of high carbohydrate feeding.

Van Loon et al, Such a scenario following prolonged aerobic exercise has been shown to persist to the following morning. This shift in substrate metabolism demonstrates a state of high metabolic priority for muscle glycogen resynthesis , whereby lipid oxidation from intra and extra muscular sources is elevated to meet fuel requirements to sustain other processes not directly involved in recovery.

The importance of this is evidenced by the fact that there is a strong relationship between replenishment of liver and skeletal muscle glycogen stores and subsequent exercise performance.

Commencing a bout of exercise with reduced muscle glycogen levels impairs exercise capabilities, meaning that restoration of muscle glycogen is vital if optimal performance is desired.

The primary trigger for glycogen synthesis refueling is carbohydrate ingestion. In addition to replenishing carbohydrates-based stores, the body also has in place a set of processes to quickly repair the muscle damages induced by exercise.

The biggest triggers of muscle protein synthesis repairing and building muscles are eating protein. Appropriate doses of protein can maximally stimulate muscle protein synthesis. Given the main focus of this article we refer the interested reader elsewhere for further readings.

The more correct answer? Within the first 2 hours, there is a key recovery window that can be used to maximize recovery and delaying ingestion of carbohydrates results in a reduced rate of muscle glycogen storage. A bout of exercise influences glycemia both during and after, and this can persist for up to 48 hours post exercise due to changes in insulin sensitivity and muscle glucose uptake.

Therefore, the post-exercise period includes everything from immediately post-exercise until 48 hours post-exercise and potentially longer if there is severe muscle damage or after exhaustive endurance exercise.

It is important to note, that in the real world, athletes compete or train much more regularly than every 48 hours, sometimes competing multiple times per day, depending on their event.

Therefore, the athlete must have a good understanding of which aspects of recovery they prioritize so that glycemia is optimal and energy substrates have recovered to facilitate future performance.

The process of muscle glycogen synthesis begins immediately following exercise and is the most rapid during the first hours of recovery. Glycogen synthesis after a bout of exercise occurs in a biphasic pattern, the insulin dependent and independent phases.

In the initial post-exercise phase, there is a rapid increase in glycogen synthesis for mins. This is independent of insulin and reflects the initial recovery phase post exercise. This initial rapid glycogen synthesis will slow if carbohydrates are not ingested. The above described insulin-independent phase, is suggested to occur when glycogen is depleted at the end of an exercise bout.

It seems that the mechanism responsible for the initial rapid phase of glycogen synthesis is the same contraction mediated glucose transporter type 4 GLUT4 translocation that turns glucose rushes into glucose rises when walking post meal. Additionally there is augmented glycogen synthase activity.

The second phase of glycogen synthesis has been defined as the insulin-dependent phase. Scott et al, Insulin increases blood flow to the muscle, GLUT4 translocation to plasma membrane, hexokinase II and glycogen synthase activity, which all contribute to increased glucose uptake by the muscle and glycogen synthesis.

Research in athletes has shown that the rate of carbohydrate delivery potentially can be augmented via certain strategies such as use of alternative carbohydrates, congestion of protein and caffeine. Protein and carbohydrates work together in the post exercise window, allowing for improved protein metabolism as well as improved glycogen synthesis when compared to carbohydrates alone.

Glycogen storage is not impacted by source of carbohydrates when comparing liquids and solids. In addition to carbohydrates, insulin secretion can also be induced through ingestion of certain amino acids.

This evidence led to the strategy of accelerating post-exercise muscle glycogen synthesis with the co-ingestion of carbohydrate and protein. However, when carbohydrate intake is adequate e.

Interestingly, inducing a glucose rush if this is in response to a carbohydrates-based meal can be an indication that your body is in an anabolic state, ensuring that glycogen stores are being refilled. During this time phase, insulin is secreted to support glucose uptake by the cells but also protein synthesis in the muscles.

Besides the fact that chocolate milk is delicious, it provides plenty of protein, carbohydrates, calcium, and B vitamins to help you recover from a run.

Besides the fact that it can taste like chocolate milk which is delicious, it provides plenty of protein, carbohydrates, calcium, and B vitamins to help you recover from a run. It can also be mixed with milk of your choice for added nutrients. Plus, you can choose from high-carb or protein-plus bars, although energy bars generally have a pretty good carbs:protein ratio.

There are ones made primarily out of nuts, those made from dates, and many meat-based think jerky products available to meet your needs. Cottage cheese has a good amount of calcium and a lot of protein, which is great for muscle rebuilding. Try it plain or add fruit! A good post-race snack because rice cakes have energizing carbohydrates and peanut butter is a great source of protein, unsaturated fats, and vitamin E.

You can also swap for almond or other nut butter. With fruit and almond or soy milk, smoothies are a great way to get fiber, vitamin A and vitamin C, potassium, and calcium.

Add chopped spinach, collagen powder, yogurt, nut butter… the possibilities are endless to make this full of even more beneficial nutrients. Marlies : Take a frozen banana, a tsp of unsweetened cocoa powder, a tsp of honey or agave syrup, and about ml of milk.

Blend it I use my magic bullet and drink it within 20 minutes after training. Spice it up with grounded red hot chili peppers if you feel like an extra kick.

Mon : berries, bananas, grapes, apples, oranges blended with lots of ice…. Monica : Sidenius chocolate protein shake with almond milk. A great post-run snack because it is a good source of carbohydrates, protein, and fiber. Fiber is great because it helps you feel full.