NUTRITION WHY’S #10: CARBOHYDRATES AND EXERCISE- Your muscles store glucose as glycogen, a starch with a central protein. The beads on the starch each represent one glucose molecule.

NUTRITION WHY'S : CARBOHYDRATES AND EXERCISE- Your muscles store glucose as glycogen, a starch with a central protein. The beads on the starch each represent one glucose molecule. Glycogen is in the muscle cells where it can provide glucose that is converted to energy for your muscles to function. With light exercise you deplete very little glycogen as you burn mostly fat. With moderate exercise such as gardening, glycogen stores are reduced over two to three hours. With heavy exercise, glycogen can be depleted in one hour. If you eat no carbohydrates, glycogen stores are depleted in 2-3 days. Glycogen depletion leads to extreme fatigue, which is why runners and cyclists take sports drinks with glucose to spare glycogen breakdown. After exhausting exercise it is important to both replenish glycogen stores and promote muscle repair with protein. This can be accomplished over several hours if both protein and carbohydrates are given together at a ratio of 4 grams of carbohydrate for each gram of protein to restore glycogen. Even if you are not an elite athlete, have a Protein-Rich Shake within 30 minutes to one hour of finishing an exercise session and you will start the process of limiting post-exercise muscle damage and beginning to build muscle protein. Carbs have a bad reputation, but they are burned during exercise and only lead to weight gain if you eat too many carb calories without burning them off !!!#drdavidheber #carbs #muscle #glycogen #protein to learn more go to www.drdavidheber.com and www.herbalifenutritioninstitute.com

A post shared by Dr. David Heber (@drdavidheber) on



Categories: Nutrition

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s

%d bloggers like this: