Question

Describe the method used to maximize muscle glycogen storage (glycogen loading) (5 pts minimum)

Answer 1

1. Replenishing muscle glycogen stores and initiating muscle tissue repair and adaptation is important for rapid recovery from long time exercise.

2. Glycogen replenishment can be maximized by consuming a carbohydrate supplement as soon after exercise as possible.

3. Consuming carbohydrate frequently, such as every 30 minutes, and providing about 1.2 to 1.5 g of carbohydrate·kg-1 body wt·h-1 is very helpful in maximizing glycogen loading.

4. Addition of protein to a carbohydrate supplement (~4 to 1 carbohydrate to protein ratio) is also helpful in increasing glycogen load.

5. The addition of protein to a carbohydrate supplement also has the added advantage of limiting post exercise muscle damage and promoting muscle protein accretion.