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2006/07/29, 07:31 PM
Hello folks, havent been around here in a while but Ive got a question regarding cycling, yet im sure bodybuilders could use this info as well.
For instance, today I did 100 kms on my bike and pretty much depleted my glycogen storage as I was weak and *almost hungry at the end. Question is, I already know that eating carbs and protein in a 4 to 1 ratio right after biking is really good for the first 2 hours and perhaps up to 4 hours after biking. Anyways what I want to know is that lets say you go to bed at night and your liver and muscles still have room for glycogen storage then would taking like 100g/carbs and some protein be a bad thing before going to bed? As Im affraid the carbs will turn into fat and this would be useless...
Any feedback would be appreciated.:love:
Thx
Dan
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2006/07/29, 09:14 PM
When doing a CKD for instance, a 24 hr. refeed is very common. What you are proposing you did was deplete glycogen. Glycogen is not replenished in large fell swoops except immediately upon taking. It is rate dependent. Therefore, if you depleted glycogen, feel free to refeed. This may help.....
Am J Clin Nutr. 1988 Aug;48(2):240-7. Related Articles, Links
Glycogen storage capacity and de novo lipogenesis during massive carbohydrate overfeeding in man.
Acheson KJ, Schutz Y, Bessard T, Anantharaman K, Flatt JP, Jequier E.
Institute of Physiology, Faculty of Medicine, University of Lausanne, Switzerland.
The metabolic balance method was performed on three men to investigate the fate of large excesses of carbohydrate. Glycogen stores, which were first depleted by diet (3 d, 8.35 +/- 0.27 MJ decreasing to 5.70 +/- 1.03 MJ , 15% protein, 75% fat, 10% carbohydrate) and exercise, were repleted during 7 d carbohydrate overfeeding (11% protein, 3% fat, and 86% carbohydrate) providing 15.25 +/- 1.10 MJ (3642 +/- 263 kcal) on the first day, increasing progressively to 20.64 +/- 1.30 MJ (4930 +/- 311 kcal) on the last day of overfeeding. Glycogen depletion was again accomplished with 2 d of carbohydrate restriction (2.52 MJ/d , 85% protein, and 15% fat). Glycogen storage capacity in man is approximately 15 g/kg body weight and can accommodate a gain of approximately 500 g before net lipid synthesis contributes to increasing body fat mass. When the glycogen stores are saturated, massive intakes of carbohydrate are disposed of by high carbohydrate-oxidation rates and substantial de novo lipid synthesis (150 g lipid/d using approximately 475 g CHO/d) without postabsorptive hyperglycemia.
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Maximus from Gladiator....Strength and Honor!
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2006/07/29, 09:15 PM
One thing you might consider, you may not have depleted glycogen. It is a difficult thing, it usually takes days of carb depletion along with workout. Your feeling of weak and shaky could well have been lowered blood sugars. Think about that before you go load up on carbs.
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Quoting from bombx:
Hello folks, havent been around here in a while but Ive got a question regarding cycling, yet im sure bodybuilders could use this info as well.
For instance, today I did 100 kms on my bike and pretty much depleted my glycogen storage as I was weak and *almost hungry at the end. Question is, I already know that eating carbs and protein in a 4 to 1 ratio right after biking is really good for the first 2 hours and perhaps up to 4 hours after biking. Anyways what I want to know is that lets say you go to bed at night and your liver and muscles still have room for glycogen storage then would taking like 100g/carbs and some protein be a bad thing before going to bed? As Im affraid the carbs will turn into fat and this would be useless...
Any feedback would be appreciated.:love:
Thx
Dan
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Maximus from Gladiator....Strength and Honor!
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2006/07/30, 07:12 PM
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Quoting from bb1fit:
One thing you might consider, you may not have depleted glycogen. It is a difficult thing, it usually takes days of carb depletion along with workout. Your feeling of weak and shaky could well have been lowered blood sugars. Think about that before you go load up on carbs.
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Ya perhaps your right on that cause to get home I tried to stop taking carb gels at about 20 kms from home and i was getting too weak so i took another carb gel and energy went up, so I guess that raised blood sugar levels? ...
But regarding the first posting you did, according to 15g/ per kg of bodyweight that would suggest my body can store around 975 grams (65kg x 15) of carbs. That sounds a bit out of range as i always thought its around 500 grams. Then it says it would take a good extra 500 grams to the 975 before I noticed any carbs turning into fat... ALl those numbers are quite high I find. Its just the first time I see all this and Ive read alot of articles , etc.
To say a bit more, lets say I workout enough to be able to deplete all glycogen storage everyday then i could eat about 6000 calories of carbs a day before Id put on weight caused by excess of carbs, wow. Then you have to add calories for your protein then fats. Im guessing im out of line here but anyways, thx for your help :D
Like you said, refueling your glycogen storage is time consuming so i guess its best to use carbs with low GI so they are absorbed slower which comes down to a more steady pace going in the body. And I guess you try to keep that going a whole day so alot of small meals or something, small shakes , etc.
Dan
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2006/07/30, 08:05 PM
Well, you have to realize that studies are just that, I posted in that post that "this may help", simply meaning to not be scared, if you are glycogen depleted, your body can and will handle a shitload of carbs. But the numbers are simply a "guideline" if you will.
And besides, when you are doing a carb load to replace glycogen, fats should be disdained at all costs.
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Maximus from Gladiator....Strength and Honor!
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