Our body’s resistance to adverse environmental conditions is explained by its ability to make timely reserves of nutrients. One of the body’s important “reserve” substances is glycogen, a polysaccharide formed from glucose residues.
Provided that a person receives the required amount of carbohydrates every day, then glucose, which is in the form of cell glycogen, can be left in reserve. If a person experiences energy hunger, then glycogen is activated, with its subsequent transformation into glucose.
The role of glycogen in the body
The ability of athletes to train day after day is largely dependent on adequate replenishment of the body's glycogen stores, a process that requires the consumption of sufficient dietary carbohydrates and adequate rest time. The attempt of beginners to train several times a day and the subsequent feeling of fatigue is also associated with the depletion of glycogen reserves, which provide us with the necessary energy during training.
When planning the training process, it is important to consider not only the training itself, but also a balanced diet and rest. It is also necessary to understand how a particular sport uses energy reserves.
For example, endurance sports (running, cycling, swimming, skiing) burn significant reserves of carbohydrates and require special attention to proper nutrition after training, especially long and intense ones.
Dietary intake of complex carbohydrates for men and women
Calculating the norm of consumption of complex carbohydrates for men and women depends on age, initial weight, daily activity, and most importantly, on the goal.
Norm for women
For women who want to lose weight, the following daily norms of slowly digestible carbohydrates are determined:
- With an initial weight of 50-55 kg - 110 g.
- Weight 60-65 kg - 140 g.
- Weight 70-75 kg - 160 g.
- Initial weight 80-85 kg - 170 g.
To maintain optimal weight, slightly different daily intakes of complex carbohydrates are recommended:
- Weight 50-55 kg - 140 g.
- Weight 60-65 kg - 160 g.
- Weight 70-75 kg - 190 g.
- Weight 80-85 kg - 210 g.
If a woman’s goal is to gain weight, the daily intake of complex carbohydrates should be increased:
- Initial weight 50-55 kg - 190 g.
- Weight 60-65 kg - 240 g.
- Weight 70-75 kg - 250 g.
- Weight 80-85 kg - 260 g.
Norm for men
For men, the daily intake of complex carbohydrates is slightly higher, and they also depend on the goal and initial body weight.
If you want to lose weight, a man is shown the following daily carbohydrate intake:
- Initial weight 50-55 kg - 165 g.
- Weight 60-65 kg - 170 g.
- Weight 70-75 kg - 175 g.
- Weight 80-85 kg - 185 g.
To maintain optimal body weight in men, other daily dosages of complex polysaccharides have been determined:
- Initial weight 50-55 kg - 220 g.
- Weight 60-65 kg - 235 g.
- Weight 70-75 kg - 245 g.
- Weight 80-85 kg - 265 g.
To increase weight, men are recommended to increase the dose of carbohydrates per day:
- Initial weight 50-55 kg - 280 g.
- Weight 60-65 kg - 295 g.
- Weight 70-75 kg - 310 g.
- Weight 80-85 kg - 320 g.
To avoid mistakes, calorie calculations and menu planning taking into account complex carbohydrates should be carried out by a nutritionist based on the initial parameters.
Where glycogen accumulates and how to replenish its reserves
Glycogen is predominantly stored in the liver and skeletal muscles. At the same time, these depots (the total volume of accumulated polysaccharides) perform different functions and nourish the body in different ways.
Liver glycogen primarily supplies glucose to the bloodstream during periods of fasting, while that stored in skeletal muscle supplies glucose to muscle fibers during exercise. Consequently, its content in the liver decreases when you do not consume carbohydrates for a long time, and the concentration of polysaccharides in the muscles drops after prolonged and intense training.
Glycogen in the liver is predominantly restored immediately after eating. This process is called direct glycogen synthesis.
With muscles, everything is a little more complicated. Immediately after physical activity, the muscle fibers that were involved in the work are metabolically prepared for rapid glycogenesis (the process of synthesizing polysaccharides from glucose). Simply put, the use of glycogen during exercise triggers glycogen synthesis during the recovery period.
When carbohydrates enter the body with food after training, muscles that have worked to their full capacity begin to intensively absorb glucose from food, filling glycogen depots. This increased sensitivity can last up to 48 hours. This is why it is important to immediately eat something high in carbohydrates after a grueling workout.
Proper nutrition is especially important during multi-day competitions, such as cycling races. If an athlete has at least 6 hours of rest between stages, then consuming carbohydrates at the rate of 1-1.2 g per kilogram of weight per hour will replenish up to 80% of the empty depots by the start of the next segment of the race.
What are complex carbohydrates and why are they healthy?
Complex carbohydrates are polysaccharides with a long molecular chain. It so happens in nature that complex carbohydrates are the key source of energy. This type of polysaccharides includes starch, glycogen, dietary fiber, pectin and a number of other substances, without which normal biochemical processes are impossible.
Complex carbohydrates contain different structural elements that take time to digest. One of these elements is fiber, which is not digested in the stomach. Water-soluble and water-insoluble plant fibers are important for further absorption. In contrast, simple polysaccharides are digested very quickly, without much effort for the body.
The main characteristic that determines the benefits of complex carbohydrates is the glycemic index. For the nutrition of a healthy person and especially a person with diabetes, it is important that the calories contained in food are absorbed gradually. Slow processes of polysaccharide breakdown do not provoke surges in blood glucose. It is recommended for overweight people to consume foods that include complex carbohydrates, since obesity is accompanied by a disorder of insulin synthesis.
A sharp change in blood sugar levels causes a feeling of hunger and stimulates appetite. The introduction of complex carbohydrates into the diet is recommended for people who follow the rules of a healthy lifestyle, diabetics and simply anyone who wants to normalize their metabolism and ensure a normal weight.
It has been proven that plant fibers have probiotic properties, i.e. they stimulate the growth and spread of beneficial intestinal microflora. A healthy intestine fully digests food, provides high immune protection, and controls cholesterol in the blood. Fast, simple carbohydrates do not have these properties, but, on the contrary, suppress intestinal function.
Types of complex carbohydrates
The classification of complex carbohydrates depends on the glycemic index. The following types are distinguished:
- Glycogen - includes glucose molecules connected in a special chain. Maintains a stable concentration of sugar in the blood, promotes the restoration of muscle mass. Glycogen is found in animal products (red meat, beef heart, liver), fish.
- Pectin is a sticky substance that is essentially a derivative of galacturonic acid. The peculiar structure does not allow carbohydrates to be absorbed, but gives it adsorbing properties. Pectin perfectly absorbs toxins, putrefactive bacteria, pathogens and completely removes them from the body. These qualities provide protection for the mucous membrane of the gastrointestinal tract from mechanical damage and chemical influences.
- Starch is an insoluble plant fiber that ensures a uniform release of energy and long-term satiety after eating. The complex polysaccharide slows down the rise in glucose and blocks insulin surges, thus protecting the pancreas from destructive stress. Thanks to starch, normal metabolism is maintained and the body's defenses are increased. The best sources of starch are oatmeal, brown rice, lentils, pasta, buckwheat, rye bread, potatoes, legumes (soybeans, peas, lentils).
- Fiber is a plant fiber that works like a brush that “cleans out” excess cholesterol. Thanks to fiber, bile flow improves and intestinal function is normalized. The main sources of fiber are berries, seeds and nuts, fruit and vegetable peels, oats, buckwheat, citrus fruits, cabbage, apples, wholemeal flour.
Signs and Causes of Low Glycogen Levels
A low level of polysaccharides in the body will be expressed in rapid fatigue during physical exercise and mental work. A diet rich in carbohydrates and rest will help solve this problem.
Metabolic diseases also occur - glycogenosis, 1 case per 100-500 thousand newborns. These metabolic disorders are caused by a deficiency of enzymes that affect glycogen synthesis in muscles and liver cells. They manifest themselves in the form of rapid muscle fatigue, cramps during sports, and even myopathy (damage to muscles and nerves).
Will complex carbohydrates help you lose weight?
The right selection of complex carbohydrates will help reduce body weight. This is facilitated by the introduction of fruits, vegetables, and whole grains into the daily diet. To get rid of extra pounds, the daily dose of carbohydrates should be from 10 to 15% of the total calorie intake.
The best complex carbohydrates for weight loss, table:
| Cereals | Amaranth, pearl barley, oatmeal, bulgur, millet, unprocessed rice, quinoa, buckwheat, whole grain flour |
| Legumes | Beans, lentils, various types of beans, green peas, chickpeas |
| Nuts, seeds | Sesame, pumpkin, sunflower seeds, flax seeds, poppy seeds, almonds, pine and walnuts, hazelnuts, cashews, pistachios |
| Greenery | Lettuce, spinach, lettuce |
| Vegetables | Carrots, tomatoes, beets, eggplants, zucchini, broccoli, onions, bell peppers, zucchini, celery |
| Fruits | Citrus fruits, apples, pears, peaches, avocado, pomegranate, figs |
| Berries | Raspberries, cherries, strawberries, currants, plums, cranberries, prunes, sweet cherries, gooseberries |
[Video] How to eat carbohydrates and lose weight:
Is it possible to increase glycogen stores and how?
Exercise promotes glycogen storage after exercise. In the muscles involved during exercise, the content of polysaccharides quickly increases during recovery, eventually reaching a higher level than before the start of training (supercompensation effect). Accordingly, regularly exercising people will have higher glycogen reserves in the body than untrained people.
It is important to understand that food in itself does not increase glycogen stores, but only contributes to its faster replenishment. That is why it is important for people who regularly exercise or engage in physical labor to control the sufficient carbohydrate content in their diet.
What does carbohydrate deficiency lead to?
You won't be able to stock up on complex carbohydrates for future use. Physical activity and intellectual work contribute to the absorption of polysaccharides. To maintain normal functions, the body needs a sufficient amount of carbohydrate foods.
Complex carbohydrates should make up the bulk of your daily diet. Their optimal daily volume for a healthy person should be from 55 to 75% of the total amount of food. No more than 10% of this amount should be simple (fast) carbohydrates. To maintain normal weight, the daily diet of an adult requires the presence of 20-25 g of fiber.
In case of a lack of carbohydrates, the body launches compensation mechanisms. To obtain the necessary energy, one begins to consume one's own proteins and fats, rather than those coming from outside. Protein breakdown provokes the destruction of muscle fibers and a slowdown in metabolism. Consumption of fat to provide energy to the body leads to the formation of ketone bodies and subsequent intoxication. A person feels a deficiency of carbohydrates physically, as constant fatigue, drowsiness, while absent-mindedness and impaired concentration appear.
Complex carbohydrates provide healthy energy. A healthy diet should include foods rich in plant fiber (cereals, vegetables, whole grain bread, fruits).
Links
- Eicke, S., Seung, D., Egli, B., Devers, E.A., and Streb, S. (2017) "Enhancing the ability of plants to store carbohydrates by creating a glycogen-like polymer-like pool in the cytosol." Metabolic engineering. 40: 23-32.
- Hargreaves, M. and Richter, E.A. (1988) "Regulation of skeletal muscle glycogenolysis during exercise." Canadian Journal of Sports Science. 13 (4): 197-203.
- Ivy, J. L. (1991). "Muscle glycogen synthesis before and after exercise." Sports medicine. 11 (1): 6-19.
Glycogen structure
Glycogen is a branched polymer of glucose. Glucose residues are linearly linked by α-1,4-glycosidic bonds, and approximately every ten residues the chain of glucose residues branches through α-1,6-glycosidic bonds. The α-glycosidic bonds lead to the helical structure of the polymer. Glycogen is hydrated with three to four parts of water and forms granules in the cytoplasm that are 10-40 nm in diameter. The protein glycogenin, which is involved in glycogen synthesis, is found in the core of each glycogen granule. Glycogen is an analogue of starch, which is the primary storage form of glucose in most plants, but starch has fewer branches and is less compact than glycogen.
