The impact of insufficient glycogen on muscle gain during exercise:
Sugar is the main source of energy for strength training. As training progresses, the body continues to deplete the muscles' glycogen stores.
For people who are thin or exercise a lot if the body's sugar reserves are too low, protein is needed to participate in oxidative energy supply and synthesis of glucose. Part of the protein comes from food, while most comes from muscle, which will inevitably cause the breakdown of muscle protein and is not conducive to muscle recovery. Adequate sugar supplementation can prevent the body from using protein as energy. In addition, sugar supplementation can promote the secretion of insulin in the body.
As one of the three major anabolic hormones, insulin plays an important role in promoting muscle recovery and growth. .
How to supplement sugar in sports nutrition diet?
A combination of sugar supplementation before, during and after exercise has a better effect on exercise capacity than sugar supplementation before or during exercise alone. People of average weight need to eat at least about 100 grams of sugar every day to truly save protein in the body and avoid fat degradation into pyruvate for energy. The most effective way to replenish glycogen is to consume a meal rich in carbohydrates before training, mainly starchy foods, supplemented by high-sugar foods such as glucose, fructose, sucrose, etc.
After training, consume simple carbohydrates (glucose, sucrose), complex carbohydrates (such as fruits, bread, snacks, etc.) or supplement with muscle-building powder (muscle-building powder is recommended to reduce the burden on the gastrointestinal tract from eating a lot after exercise) , which is conducive to the rapid and sustained release of insulin and the rapid recovery of muscle glycogen.
