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Example of how the total glycogen content differs per athlete. Glycogen: a core protein surrounded by thousands of glucose branches.
Example of how the available glycogen content differs per sport. Body composition. Since glycogen is stored in the muscle, the more muscle mass you have, the more glycogen you can store. Type of exercise. Certain sports require more muscles to be active than others. For example: in cycling, a lower percentage of the total muscle mass is active when comparing to running or XC skiing.
Fitness level. Untrained individuals store less glycogen in their muscles than professional endurance athletes. The results are also presented in the metabolic profile report. While exercise decreases glycogen content, recovery can create a slight overshoot in glycogen stores.
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Advertisement Advertisement. Advertisement cookies are used to provide visitors with relevant ads and marketing campaigns. Use these recommendations on exercise level and daily carb intake and as your guide. Each gram of carbohydrate provides four calories of energy. Aim for a minimum of 30 to 60 grams an hour on long rides. Include some protein, which helps speed glycogen storage and muscle fiber repair.
Finally, building a strong endurance base will help you be a better fat burner at higher intensities. Since even the leanest riders have abundant fat stores that means you can ride longer and harder before you burn through your limited glycogen supply. There are some cyclists who experiment with carbohydrate manipulation.
Of course, all diets are a personal choice, but we find the best diets are the ones you can adhere to over the long haul that support your training. Sticking to a well-balanced diet that fuels your workouts, regulates your mood, and helps you sleep well instead of obsessing over carb-counting is far better for recreational, competitive, and research is showing maybe even most pro athletes.
That way, you can take all that energy you would spend tracking food and channel it into quality training instead.
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