Questions about replenishing muscle glycogen

Training Advice/Discussion

1 month ago 03/13/2024 4:27pm EDT

From what I've heard (1) Exercise increases the rate of glucose uptake in the contracting skeletal muscle (2) The increased glucose uptake is at least in part due to an insulin independent mechanism.

I'm interested to learn a bit more about this. Is glucose uptake faster at higher intensities? How does the increased glucose uptake trade off with the rate muscles use the glucose? Do the muscles store any of glucose that they take in during exercise?

Besides just being generally interested in learning a little physiology, what I'm really wondering about is whether it is better for me to do my easy runs before or after eating my breakfast. Will I replace more of the glycogen that used up during the previous days workout if I eat my breakfast first, then do an easy run 30 mins later?

I don't get any GI issues from eating right before an easy run. But equally, I don't have any problem with running on an empty stomach.

1 month ago 03/13/2024 4:35pm EDT

re: Bob the runner

I don't have any scientific data for you, but what I do know is that when Kenyans wake up early to run, they usually have something light like toast with honey, or tea with honey.

It seems like a lot of them use honey. A tablespoon of honey has 17 grams of carbs, and honey is able to be used by your muscles sooner-after-eating than almost any other form of carbs; it's easily digestible for your body and doesn't sit on the bottom of your stomach.

Sorry if this isn't what you're looking for, but I thought I'd chime in with the little that I know

1 month ago 03/13/2024 9:34pm EDT

re: Bob the runner

Bob the runner wrote:
Is glucose uptake faster at higher intensities? How does the increased glucose uptake trade off with the rate muscles use the glucose? Do the muscles store any of glucose that they take in during exercise?
easy runs before or after eating my breakfast. Will I replace more of the glycogen that used up during the previous days workout if I eat my breakfast first, then do an easy run 30 mins later?
.

Try it! Run around the block (with a multi-lap stopwatch), and measure speed before and after breakfast.

My experience is that Gatorade and Powergel speed me up. I took in up to 400 calories, once an hour. Elite athletes at marathons get to drink every 15 minutes. Even then they have negative glucose storage: most fade.

1 month ago 03/13/2024 10:16pm EDT

re: Bob the runner

Bob the runner wrote:
From what I've heard (1) Exercise increases the rate of glucose uptake in the contracting skeletal muscle (2) The increased glucose uptake is at least in part due to an insulin independent mechanism.
I'm interested to learn a bit more about this. Is glucose uptake faster at higher intensities? How does the increased glucose uptake trade off with the rate muscles use the glucose? Do the muscles store any of glucose that they take in during exercise?
Besides just being generally interested in learning a little physiology, what I'm really wondering about is whether it is better for me to do my easy runs before or after eating my breakfast. Will I replace more of the glycogen that used up during the previous days workout if I eat my breakfast first, then do an easy run 30 mins later?
I don't get any GI issues from eating right before an easy run. But equally, I don't have any problem with running on an empty stomach.

The answer to the two yes/no questions in bold is Yes, but insulin does not play a significant role in the uptake during exercise, rather the muscle contractions and hormones like adrenaline signal glucose uptake so as to balance expenditure until the body runs out of glycogen.

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