Fitness Volt
  • Bodybuilding
  • Powerlifting
  • Strongman
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Supplements
    • Diet
    • Diet Plans
    • Nutrition Tips
  • More
    • CrossFit
    • Results
    • Fitness Calculator
    • Mr. Olympia 2022
    • Profiles
    • 2022 WSM
    • Arnold Classic
    • Motivation
    • Videos
    • MMA
    • Deals
    • Food Facts
  • Reviews
No Result
View All Result
Fitness Volt
  • Bodybuilding
  • Powerlifting
  • Strongman
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Supplements
    • Diet
    • Diet Plans
    • Nutrition Tips
  • More
    • CrossFit
    • Results
    • Fitness Calculator
    • Mr. Olympia 2022
    • Profiles
    • 2022 WSM
    • Arnold Classic
    • Motivation
    • Videos
    • MMA
    • Deals
    • Food Facts
  • Reviews
No Result
View All Result
Fitness Volt
No Result
View All Result
Diet

What Does Glycogen Have To Do With Making Gains?

Glycogen plays a big role in our bodily functions but how does it support your goals?

Tom Miller, CSCS

Written by Tom Miller, CSCS

Last Updated onJune 22, 2019

Glycogen Carbs

Glycogen Carbs - Images via Instagram

So, most people know what protein, carbs, and fats are (Unless you’re a baby). But, seldom does your average gym-goer or athlete know what glycogen is.

And if you want to maximize your gains, then you need to know more than just the basics of nutrition. But, lucky for you… we’ve got your back (As we always do) and no longer will you be in the dark about how glycogen helps fuel your workouts and how you can maximize glycogen synthesis to reach your potential in the gym.

Now, if you’re looking for more keto information then we can’t help you, but we can if you’re ok with learning about the exact opposite… more carbs!

So, let’s get straight into this thing…

What is Glycogen?

Glycogen is a carbohydrate utilized by the body to fuel any form of physical activity. And since carbs are the only macronutrient to break down fast enough to support your activities, it’s very important that you understand how the process works. (1)

Now, when we eat carbohydrates our bodies turn them into glucose, which forms glycogen as a result of the pancreas producing insulin.

But, what’s insulin?

Good question… insulin is what your body uses to transfer sugar or glucose to your body’s cells and tissues. Your body cannot process sugar and glucose effectively without insulin, so these substances just build up which causes dehydration, and acid buildup, which if not addressed, can lead to ketoacidosis which is very dangerous. (2)

Insulin signals the body to link together multiple glucose chains which create the glycogen and it’s very important to consume sufficient amounts of carbohydrates to allow this process to occur.

But, back to glycogen… studies show the depletion of this energy source to directly correlate with decreased performance and energy output. And glycogen is created from over 60,000 glucose molecules so you’ve got to have a constant supply.

But when levels are too low, insulin drops and the enzyme glycogen phosphorylase breaks down into glucose used by the body.

ATP (Adenosine triphosphate)

Now, glycogen also plays a big role in the production of ATP since the latter is known as the “currency of life”. (3)

And ATP is present in every process which requires energy to perform a function. In fact, it powers myosin which converts chemical energy into movement. So, if you want more ATP to fuel your activities then glycolysis is needed from glycogen, although fat triglycerides, creatine phosphate, and mitochondria are even more important for creating these ATP stores. (4)

Where is Glycogen Stored?

Glycogen is stored in the muscles, and liver with a smaller amount found in the brain, fat cells, heart, and kidneys.

Now, Keto and low carb isn’t a good idea when trying to replenish your glycogen stores. In fact, it’s nearly impossible to maintain glycogen in your muscles if you’re not eating enough carbs and/or if you’re exercising too intensely; which uses up these stores.

But something to make note of is that our muscle cells can only house around 1-2% of glycogen, and our liver stores 10%. So it’s no wonder why we can’t continue with physical activity without having sufficient fuel to do so. (5)

Related image

Where Inside a Cell is Glycogen Stored?

So, glycogen is in fact stored inside the liver cells, muscle cells, and even fat cells. But, within these cells is a liquid called cytosol. (6)

The cytosol is the intracellular fluid which houses the substances which form the cells. And the glycogen within the cytosol breaks down into the glucose which these mitochondria consume for energy.

Related image

 

What is the Major Structural Difference Between Starch and Glycogen?

If you weren’t aware, starch is also made from glucose as well and it’s a polysaccharide like glycogen. But it’s synthesized from plants, unlike the glycogen starch which is created in the liver and muscles like mentioned previously. (7)

Now, the plant-extracted starch is formed together by a large number of glucose units joined by glycosidic bonds which are made from the two polymers amylase (Unbranched chain of glucose which forms helix or coil) and amylopectin (Branched-chain of glucose). (8)

But Glycogen is a large branched polymer of over 60,000 glucose molecules as mentioned earlier.

What Cells in the Body Respond to Glucagon By Breaking Down Glycogen and Releasing Glucose?

The liver cells break down glycogen and release glucose.

When we eat food or carbs more specifically, high levels of insulin and low levels of glucagon promote glycogen or glucose storage in the liver for later use when your body needs it for energy.

So, for example, if you’re sleeping your liver will release glucose and this is known as a process called glycogenolysis. (9)

But, when our glycogen stores run low, our bodies preserve the glucose for our organs (Sort of like a survival mode).

Ketosis and Glycogen

So, the process of ketosis takes over when our bodies are low on glycogen.

And what happens is that our liver creates ketones from fat cells and this is the new energy source. This process results from low insulin levels but if you want to sustain really long activities then keto may not be the way to go. (9)

Now, there’s no doubt low carbs can offer benefits where blood sugar and maintaining a healthy weight are concerned.

But, Jennifer Ventrelle, MS, RD, a dietitian, and lifestyle program director for the Rush University Prevention Center explained: “there are still health risks associated with a diet that severely restricts carbohydrates for more than just a few months.”

And she touched on the saturated fats which many people get too much of when doing low carb or keto especially.

But when we don’t get enough carbs our bodies will use protein as energy too… “Doing this for more than a few months — especially when trying to maintain an active lifestyle — can become dangerous. Under these conditions, the body is more likely to store fat, slow its metabolism, and be at risk for dehydration, muscle aches, and fatigue,” Ventrelle explained.

But these low carb, high protein diets can also cause unsafe rapid weight loss (Water weight which causes dehydration) and kidney problems as well. So, one must be very careful with these diets. (10)

What is Glucose Storage Disease?

So obviously, glycogen is the main culprit for Glucose storage disease (GSD). (11)

Now, GSD is considered a metabolic disorder which is inherited and this severely affects the metabolism’s ability to break down nutrients and utilize them for energy. And this results from an enzyme deficiency which is necessary for breaking down the glycogen.

There are about 11 different types of GSD types but a Doctor would usually have to perform tests to ensure a proper diagnosis.

How Many Carbs Do We Need for Sufficient Glycogen Storage?

Try to get in at least 1-3 grams of carbohydrates per pound of bodyweight each day when weight training to put on size. Now, the less active you are the fewer carbs you’ll need. But, if you’re weight training and performing high aerobic activity then make sure to carbs on the higher end.

Runners and highly active individuals should aim for a definite 3-5 grams of carbs per pound of bodyweight each day for optimal results and to sufficiently fuel your efforts without running out of gas.

But, for those who want to lose weight, 1-1.5 grams of carb is ideal.

We can generally store about 600 grams of glycogen in our bodies at one time so always having a constant supply of carbs is crucial for optimal storage. But it’s essential for making gains! (12)

Glycogen consumption for muscle and strength benefits

If you train heavy, you need carbs before and after a workout. This is the time to eat most of your carbohydrates as your body will need to utilize the carbs to load and replenish your glycogen both before and after a hard training session.

But more glycogen also makes your muscles look fuller while creating more ATP stores which provide plenty of fuel for fast and explosive lifts.

Final Thoughts

We hope you were able to digest all of this beneficial information about glycogen and its processes.

Remember to keep your carbs in an optimal range to keep your muscles and liver saturated with plenty of fuel but not too much. This will do you a big favor when it comes time to get into your intense activities.

But, if you’re looking to create a state of ketosis where your body uses fat as energy, then, you might benefit from this info. However, keto has its disadvantages and that’s something you’ll have to consider if you decide to go that route.

Don’t make it a complicated process, the process of glycogen synthesis is a science but thankfully, we only have to worry about the nutritional part to ensure we keep making gains!

For the latest news and updates please follow us on YouTube, Instagram, Facebook and Twitter.
Facebook Twitter Reddit Flipboard LinkedIn
Categories: Diet Essential Nutrients Nutrition
Previous Post

GAT Nitraflex Review – Stay Focused Pre-Workout?

Next Post

Henry Cejudo Looking RIPPED Ahead Of UFC Fight With Marlon Moraes

Tom Miller, CSCS

Tom Miller, CSCS

Tom is a professional content strategist who loves to write about health and fitness, he is a certified strength and conditioning specialist (CSCS) additionally an expert crap shooter, qualified bro scientist, unmatched at being the best lifter in my local gym.

Recommended For You

Set and Reps For Hypertrophy

The 11 Best Set/Rep Schemes for Hypertrophy

When it comes to choosing set/rep schemes for bodybuilding, most fitness experts suggest doing several sets of somewhere between 8-12...

How To Train Soft Muscles

How To Train Soft Muscles: Workout for Muscle Density

Most exercisers don’t want big, soft muscles; they want hard muscles that are defined and dense. It’s the difference between...

Cutting Workout Plan

Cutting Workout Plan – Your Guide to Losing Fat and Maintaining Muscle

After weeks or months of bulking, you’ve hopefully gained an appreciable amount of muscle. You’re looking swole, bro! But, as...

Why Gaining Weight

Why Am I Gaining Weight? Common Causes Of Unexpected Weight Gain

A lot of exercisers work out and watch what they eat for weight management purposes. This can mean trying to...

The Anabolic Window Myths And Facts

The Anabolic Window – Training Truth or Fitness Myth

Bodybuilders are often depicted as muscle-bound dimwits with big biceps but tiny brains. While this is a popular misconception, it’s...

Comments 1

  1. Avatar Rajeev Samuel says:
    3 years ago

    Carbohydrates directly cause cancer, diabetes, obesity, heart disease, liver disease and dementia (brain shrinkage)

    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

Lauralie Chapados And Charles Glass Workout

2022 Arnold Classic Bikini Champion Lauralie Chapados Trains Legs with Charles Glass

Biggest Calves In The World

Top 12 Athletes with the Biggest Calves in the World

Liver King 9 Figures

Liver King ‘Approaching 9 Figures’, Mark Bell Visits his House, Found No Steroids

Recent Reviews

Best Vitamin C Supplements 1

10 Best Vitamin C Supplements of 2022

Best Pump Supplements

Top 10 Best Pump Supplements of 2022

Best Barefoot Shoes

Top 11 Best Barefoot Shoes for Working Out

Fitness Volt

At FitnessVolt.com Our mission is to help our readers to achieve their fitness goals, regardless of where you’re at on your journey, we are on a mission to educate You with the latest from strength and fitness space. Read more.

Email: sm(at)fitnessvolt.com

Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis.

Follow Us

Trending Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • Powerlifting
  • CrossFit
  • At Home Workouts
  • Bodyweight Exercises
  • Best Pre-workouts
  • Best Fat Burners
  • Bodybuilding Diet
  • Bicep Workouts
  • Triceps Workouts
  • Chest Exercises
  • Back Workouts
  • Leg Workouts
  • Front Squat Guide
  • Calf Workouts & Exercises
  • Forgotten Exercises
  • Jefferson Deadlift

Calculators

  • Calorie Burning Calculators
  • IF Calculator
  • TDEE Calculator
  • Calorie Calculator
  • Keto Calculator
  • RMR Calculator
  • Macronutrient Calculator
  • Creatine Calculator
  • Wilks Calculator
  • EER Calculator
  • FFMI Calculator
  • IBW Calculator
  • LBM Calculator
  • Fat Intake Calculator
  • Calories Burned Swimming
  • Calories Per Meal Calculator

  • Food Nutrition Analysis
  • Carb Cycling Calculator
  • Weight Gain Calculator
  • Weight Loss Calculator
  • Calories Burned Calculator
  • Strength Standards
  • One Rep Max Calculator
  • Body Fat Calculator
  • EER Calculator
  • Weight Loss Percentage
  • Treadmill Calorie Calculator
  • Body Surface Area Calculator
  • Running Pace Calculator
  • Bench Press Calculator
  • Protein Calculator
  • Water Intake Calculator
  • Body Type Quiz
  • Steps to Miles Calculator
  • Calorie Deficit Calculator
  • Home
  • About
  • Jobs
  • Accessibility
  • Advertise
  • Contact
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy

© Copyright 2010 - 2022 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • Bodybuilding
  • Powerlifting
  • Strongman
  • CrossFit
  • Workouts
  • Mr. Olympia
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
  • Training
  • Nutrition
  • Reviews
  • More
    • 2022 WSM
    • Diet
    • News
    • Arnold Classic
    • Motivation
    • Videos
    • Food Facts
    • Deals
    • Fitness Calculator

© Copyright 2010 - 2022 Fitness Volt IBC. All Rights Reserved.