Glycogen Stores and Refueling After Competition
Janet Foster has been a Registered Dietitian for 23 years. She is a graduate from the University of Nevada Reno with a Bachelor’s degree in Nutrition and Dietetics. Married to William Foster, they are proud parents of Abby Foster and Nick Foster.
Glycogen stores are how our bodies store carbohydrates for use as energy. After a long day of competing, these storage units can be depleted. If not quickly replenished, this can lead to poor energy for the next week’s practice. Keeping glycogen replenished during competition, and immediately after, is essential for this physically strenuous time of the year.
Glycogen is the body’s main source of energy during competition and training. It is stored in the liver and when our bodies require more energy, enzymes break down glycogen to use the energy in the form of glucose. Adequate glycogen stores give Athletes the energy they need to practice and perform at their most optimal levels. When these stores are exhausted, poor energy occurs. Athletes with low muscle glycogen with result in a decreased exertion storage, as well as an increased risk of overtraining and muscle damage.
As we discussed in a previous article, keeping our fuel needs adequate during competition, for stop and go energy demands, is crucial. Eating after competition is just as important. Recovery begins as soon as you leave the event. Of course, many of you have heard about the three Rs: refuel, rehydrate, and rest. Glycogen repletion is the “refuel” part of the plan. Ensuring an Athlete’s muscles are well-supplied with glycogen is one of the most important nutritional decisions one can make.
The best strategy for this is to consume what we refer to as “High GI Foods”. These are foods that provide the best level of glycemic index for Athletes, and are digested more quickly. These foods include bagels, oatmeal, potatoes, and rice. High GI foods may not always be recommended for everyday meal plan for health and weight management, but during a strenuous time of the year and especially after a long day of competing, quick energy repletion is essential.
As competition season reaches it’s highest level of intensity, refueling after an event can be as important as during. To be able to train at your highest level, replenishing your glycogen stores immediately can have a positive impact on the next week’s practice. This is essential for enhancing training duration and intensity, as well as preventing muscle damage and injury. –Janet Foster, RD, LD