When your body senses that you have extra glucose, it converts the glucose to glycogen by a process called glycogenesis. The glycogen is stored in muscle and liver tissue. [2] X Research source As your blood glucose levels begin to run low, your body converts the glycogen back to glucose by a process called glycolysis. [3] X Research source Exercise can deplete the glucose in your blood more quickly, causing your body to pull on the reserved glycogen. [4] X Research source
During anaerobic exercise, your body uses the glycogen stored in the muscle tissue. This causes you to reach a point of muscle exhaustion when you do several sets of repetitive muscle training exercises. [6] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Aerobic exercise utilizes the glycogen stored in your liver. Prolonged aerobic exercise, like marathon running, causes you to reach a point where those stores are depleted. [7] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source When that happens, you may not have enough glucose in your blood to properly fuel your brain. This can result in symptoms consistent with hypoglycemia, including fatigue, poor coordination, feeling dizzy, and problems with concentration. [8] X Research source
Opt for a healthy snack like a protein shake with almond butter, broccoli sprouts, and 1/4 of an avocado. This contains protein, fat, and carbohydrates, which will help restore your depleted glycogen. [10] X Expert Source Kristi AcunaHolistic Nutritionist Expert Interview. 17 September 2020. Simple carbohydrates include foods and beverages that are easily broken down by your body,[11] X Research source such as fruits, milk, chocolate milk, and vegetables. Foods prepared with refined sugars are also sources of simple carbohydrates, such as cakes and candies, however these sources lack nutritional value. [12] X Research source Research suggests that consuming 50 grams of carbohydrates every two hours increases the rate of restoring the depleted glycogen stores. This method increased the rate of replacement from an average of 2% per hour, to 5% per hour. [13] X Research source
This factor is considered by athletes and their trainers in the days immediately prior to an endurance event. [15] X Research source
Hydration for an endurance event begins about 48 hours before the big day. Keep a container filled with water on you constantly for the days leading up to your endurance event. Drink as much as you can during those two days. [17] X Research source Begin your high-carbohydrate eating two days before the event. Try to select high-carbohydrate foods that also have nutritional value. Examples include whole grains, brown rice, sweet potatoes, and whole grain pasta. [18] X Research source Include fruits, vegetables, and lean protein in your meals. Avoid alcohol and processed foods. [19] X Research source
Completely depleting the glycogen stores prior to the event, then loading with carbohydrates, works to expand the glycogen storage capacity even further. This allows the athlete to push harder and further, and hopefully improve his performance during the event. [21] X Research source The most traditional method for carbohydrate loading starts about a week before the event. Change your regular diet to include about 55% of your total calories as carbohydrates, with protein and fat added in as the remainder. This depletes your carbohydrate stores. [22] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Three days prior to the event, adjust your carbohydrate intake to reach 70% of your daily calories. Decrease your intake of fat, and reduce your level of training. [23] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source Carbo loading methods are not reported to be helpful for events that are less than 90 minutes. [24] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Recommendations for sports beverages consumed during long periods of exercise include products that have from 4% to 8% carbohydrate content, 20 to 30 mEq/L of sodium, and 2 to 5 mEq/L of potassium.
Insulin works to move glucose into the cells of the body for energy, remove excess glucose from the blood stream, and convert the excess glucose to glycogen. Glycogen is stored in muscle and liver tissue for later use, when more glucose is needed in the blood.
Glucagon changes the stored glycogen back into usable glucose. The glucose pulled from the glycogen stores is needed to provide the energy we need to function each day.
Inadequate levels of insulin and glucagon means that the glucose in the blood is not properly pulled into the cells of tissues to be used as energy, the excess glucose in the blood is not adequately removed to be stored as glycogen, and what is stored as glycogen cannot be pulled back into the blood when it is needed for energy. The ability to utilize glucose in the blood, store it as glycogen, and then access it again, is impaired. Therefore, diabetics are at greater risk of developing hypoglycemia.
Common symptoms of hypoglycemia include the following: Feeling hungry Feeling shaky or nervous Feeling dizzy or light-headed Sweating Sleepiness Confusion and difficulty speaking Feelings of anxiety Feeling weak
Medications work to provide the balance needed to help the body properly perform both glycogenesis and glycolysis. While the available medications are saving lives every day, they are not perfect. Patients with diabetes are at risk of developing hypoglycemic events, even by simple changes in their daily routine. In some cases, the hypoglycemic events can be severe and even life-threatening.
If you are diabetic, altering the foods you eat, the amount of foods and beverages you consume, and changes in your level of activity, can result in complications. For example, exercising, which is an important part of diabetic health, can create problems. During exercise, more energy, or glucose, is needed, so your body will try to pull from your glycogen stores. Impaired glucagon functioning causes less than adequate amounts of glycogen to be pulled from the stores in muscle and liver tissue. This can mean a delayed, and possibly severe, episode of hypoglycemia. Even several hours after exercise, the body will continue to work to restore the glycogen used during exercise. The body will pull the glucose from the blood supply, triggering a hypoglycemic event. [27] X Research source
The initial steps to treating a mild hypoglycemic episode involve consuming glucose or simple carbohydrates. [29] X Trustworthy Source American Diabetes Association Health-based nonprofit focused on preventing and researching diabetes Go to source Help the diabetic person to consume 15 to 20 grams of glucose, as gel or tablets, or as simple carbohydrates. Some food items that can be used include raisins, orange juice, sodas with sugar, honey, and jellybeans. [30] X Trustworthy Source American Diabetes Association Health-based nonprofit focused on preventing and researching diabetes Go to source As the blood sugar returns to normal, and enough glucose is getting to the brain, the person will become more alert. Continue to provide foods and beverages until the person recovers. If there is ever any question about what to do, call 911.
The diabetic person may quickly become disoriented, confused, and unable to treat themselves. [32] X Trustworthy Source American Diabetes Association Health-based nonprofit focused on preventing and researching diabetes Go to source Have glucagon available. If you are diabetic, talk to your doctor about having injectable glucagon available to help manage any severe episodes of hypoglycemia. [33] X Research source The glucagon injection works like natural glucagon, and helps to restore the balance of glucose in your blood. [34] X Research source
Friends and family members, educated about hypoglycemia, will know how and when to proceed with an injection of glucagon. [36] X Research source Invite your family or friends to an appointment with your doctor. The risk of not treating a severe episode of hypoglycemia goes beyond any risk associated with the injection. [37] X Research source Your doctor can help to reassure your caregivers of the importance of treating a hypoglycemic episode. [38] X Research source Your doctor is your best resource and guide. He or she can help you decide if your condition warrants having a glucagon injection available to treat potentially serious hypoglycemic events. Glucagon injections require a prescription. [39] X Research source
Understand the risks. To safely pursue a highly restricted carbohydrate diet, which usually involves consuming less than 20 grams per day of carbohydrates, you must factor in your level of activity. [41] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source The initial period of a low carbohydrate diet significantly restricts the amount of carbohydrates a person is to consume. This helps your body to tap into stored glycogen as an aid in losing weight. [42] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Limiting the highly restricted carbohydrate intake for 10 to 14 days allows your body to access the energy it needs while exercising, using blood glucose and stored glycogen. Resuming a higher carbohydrate intake at that time helps your body to restore the glycogen used. [44] X Research source
The carbohydrates in your diet restore your glycogen. [46] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source By extending the highly restricted part of the low carbohydrate diet beyond 2 weeks, you are preventing your body from accessing the natural substances, meaning carbohydrates, needed to restore your glycogen. [47] X Research source
You have depleted most of your glycogen stores and you are not putting very much back into your bloodstream. This results in less than enough energy to function normally and problems pursuing intense exercise. [49] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Participate in moderate aerobic activity that lasts for more than 20 minutes. This helps you to lose weight, use enough energy to tap into your reserves, but avoid depleting your glycogen stores. [52] X Research source
