Glycogen

**ZECH** · 08-12-2003, 02:23 PM

http://www.exrx.net/Nutrition/Glycogen.html
Any comments from anyone on this?

**OceanDude** · 08-12-2003, 03:12 PM

Pretty good fact sheet on Glycogen. Was there anything that you thought unusual by this?

**ruggaz** · 08-12-2003, 03:50 PM

Well the part where it says 10% of carbs should come from simple sugars isnt entirely true, you do not need simple sugar to fill glycogen stores.

**ponyboy** · 08-12-2003, 04:11 PM

It isn't entirely necessary, but I think you should get your carbs from a variety of saccharides...

I think he was touching on the fact that glycogen stores need a minimum of 100g per day to maintain? There are so many theories about carb storage out there right now.

This looks like a good general overview, but may not apply to some of the population who are training for different purposes (ie. to cut bodyfat to severe levels, etc.).

**OceanDude** · 08-12-2003, 04:21 PM

I think I disagree about the notion that we should not take simple sugars. Just like proteins and amino acid types (BCAA, short chained etc.) I think it's a good idea to have a diversity of sugars – i.e. "some" simple sugars. Certainly fructose (a monosacchride simple sugar) is not bad at all on the GI scale – certainly not if in small quantities where GL is low. But even taking some limited glucose from natural sources is not bad in my opinion as long as it’s relatively small per meal. We actually need to get the insulin elevated some to be able to get the glucose into the muscle tissue for storage since the liver has limited storage capacity. If all we eat is complex carbs and activity is fairly low at any time after its converted to glucose is may not be absorbed if the liver is full. Guess what then? It’s going to be converted to fat. On that basis I think it’s OK to have close to what the author recommends and take in “some” limited simple sugars – certainly post work out when muscle storage sites are partially depleted

**ZECH** · 08-12-2003, 05:47 PM

Carbo-loading should not be done more than 3x/year

What about the guys here that carb up every week that are less than 30 carbs a day the rest of the week?

**ZECH** · 08-12-2003, 05:49 PM

I think there are several things I don't agree with, but I've never tried low carbs yet. Still trying to build size and i'm still around 10-12%.

**Jodi** · 08-12-2003, 06:26 PM

Originally posted by dg806
Carbo-loading should not be done more than 3x/year

What about the guys here that carb up every week that are less than 30 carbs a day the rest of the week?

It depends on what they consider carb loading. Normally when refeeding its approx. 2G carbs per pound maybe a bit higher but good luck getting much more than that in

. Carb-up its usually only 100-150G in one sitting and thats it for the the next 4 days.

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