Muscle Glycogen

Definition

Glucose reserve stored in muscles in the form of polymer chains serving as the main energy source during physical exertion.

How it works

Glycogen is the muscle's preferred fuel source for moderate to high-intensity efforts. Each gram of glycogen is associated with 3 grams of water, explaining weight gain during carbohydrate loading. Muscular reserves (300-600g, depending on the training) gradually deplete with effort and may limit performance after 90-120 minutes of continuous exercise. Glycogen reconstitution depends on sufficient carbohydrate intake and takes 24 hours to return to normal after prolonged effort.

Role

Provides immediate energy to muscles during effort, particularly for moderate to high-intensity efforts.

Examples

• Rich in glycogen after 3-4 hours without exercise
• Depleted after a marathon
• Reconstitutes with carbohydrates after training

Recommendations

Consume 5-12 grams of carbohydrates per kilogram of body weight daily based on training volume. Increase carbohydrate intake on days before endurance competitions.

Key takeaway

Muscle glycogen is the key energy source for endurance and should be regularly replenished by adapted carbohydrate nutrition.

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