GLYCOGEN STORAGE (3-4 days before the event)
Glycogen storage facilitates the storage of carbohydrates in muscle to provide you with energy for longer durations.
However, carbohydrate loading is likely to increase body weight due to water retention. Athletes need to be aware of this, especially in sporting activities were body weight is a concern. Carbohydrate loading requires an exercise taper. Athletes should reduce training levels for 2-3 days prior to the competition event. Failing to rest will compromise carbohydrate loading because the consumed carbohydrates will be used for exercise so that less is available for glycogen storage. It is recommended that you drink enough fluids, especially water, as ±2.7g water is required to store 1g of carbohydrates.
GOALS | GUIDELINES |
Adequate amount of carbohydrates | - 7-11g/kg body weight together with the intake of enough fluids and proteins. - The intake of carbohydrate-dense sources such as sugar, cordial, soft drink, sports drinks, jam, honey and tinned food will help achieve a higher carbohydrate intake. - Athletes may need to cut down on high fibre sources as they may make you feel fuller for longer, may cause gastro-intestinal disturbances and carbohydrates provided in the form of fibre will not contribute to glycogen. |
Appropriate carbohydrate sources | - Requires mixed carbohydrate intake (fast and intermediate releasing carbohydrates) that provides carbohydrate direct after training but also over a longer time for optimal glycogen storage. |
Include protein | - Protein forms part of the enzymes that facilitates glycogen storage. - Protein helps to stabilize blood sugar levels and have an insulin stimulating effect which is essential for glycogen storage. - Research confirms that protein in the presence of carbohydrate enhances glycogen storage (pre- and post-exercise). - Furthermore, protein nourishes the muscle and joint tissue. |
Appropriate timing | - A high carbohydrate intake 3-4 days before the event combined with rest or exercise tapering. - The intake of carbohydrates before and during training sessions will have a glycogen sparing effect. - The intake of carbohydrates within 30 minutes after exercise is essential for optimal glycogen storage because the uptake of carbohydrates during this period is increased. |
The use of a supplement such as RE-IGNITE for glycogen storage has several advantages:
- Athletes may struggle to take in large amount of carbohydrates and the intake of fluid may be easier digestible than solid food. It also contains no fibre that may cause stomach upset.
- Its taste and convenient packaging may make it practical.
- RE-IGNITE contains peptides which may assist effective glycogen storage.
PVM RECOMMENDATION |
- Increase your intake of carbohydrates i.e. fruit, vegetables, starches. - Consume 1-3 portions RE-IGNITE throughout the day. - Consume RE-IGNITE directly after exercise. During the first few minutes directly after exercise, nutrient uptake is increase which makes it the ideal time to replenish glycogen stores. |
Please note that this is only approximate guidelines. For a more individualised diet plan (taking age, length, body structure, gender, dietary preferences, training, etc. into account) or any other nutritional enquiries, please contact our Registered Dietician for assistance.
