martianwarrior wrote:
approximately how many calories, calories in carbs or calories of sugars would i have to consume before training in order to completely fill up my liver and muscles with glycogen?
Its the
extra energy that will be stored as glycogen.
So, when you eat according to your energy needs, no glycogen will be stored.
This means that you need to consume 1200 kcal on top of the normal energy that you need
to completely fill up your empty muscle glycogen depots.
And you cannot do that in just one hour or so prior to exercise.
When you work out intensively daily, you already need to start replenishing lost glycogen
right after exercise, and continue to do so until your next training session.
Simply because it takes time to ingest all those 1200 kcal.
Suppose your exercises are less extensive than 1200 kcal,
then it would be a great help to measure your actual energy expenditure,
and there are a lot of great tools available for that purpose.
Then you know exactly how much to consume extra.
it seems as though i have enough glycogen to last me till i fall asleep. sometimes i don't. it's possible that i'm being tricked
Thats certainly possible, as adrenaline is a powerful drug;
it keeps you going even when you have no more glycogen left.
It simply makes you use protein for energy.
if at the end of a workout i feel like glycogen is still being released and i consume protein, will the glycogen suffice to keep the protein from being used for energy?
The liver glycogen is probably already used up, and muscle glycogen cannot do the trick .
(cannot be converted back into glucose)
Its best to first undo the effects of the adrenalin,
and its most effective to use glucose for this purpose.
Then the blood sugar will go up, and the secretion of adrenaline will get inhibited.
Only then its time to consume protein.
So, first consume more juice.
would sipping more juice as oppose to eating a lot do a better job of not spiking the blood sugar too high and limiting insulin, or is the danger of doing so equal with both?
The bigger the meal, the bigger the spike will be.
Keeping your blood sugar up all the time by drinking juice (or eating)
constantly is safer, and effective.
i've been experimenting with energy management, eating or sipping only fruit without fat an hour or two before training so that i don't have fat lagging in my bloodstream, holding back the release of glycogen. is that unnecessary?
Fat does not hold back the utilization of glycogen directly,
but it does inhibit adrenaline secretion, which may make you less aggressive in your work out.
So, yes its a good idea.
You are welcome,