Training with weight at very low glycogen level in muscles means the body has very weak muscles, high training intensity and extra force reduction. On the contrary, the high quantity of glycogen in muscles means the body has strong muscles, high intensity and great power, which can lead to bigger muscular growth.
Body-builders and rest of sportsmen need carbo-hydrates for successful and effective training and because of that, they have faster regeneration and muscular growth.
By all means, you have to know that support and assurance of enough glycogen and glycogenic reserves in your body, do not mean that you should be on high quantity of carbo-hydrates diet. In fact these diets are not recommended.
All you need is the right quantity, usage and time adjustment when you consume carbo-glycogen.
Consuming a right number of hydrates at the right time bring us to optimal level of glycogen in muscles, faster regeneration and bigger stimulation of growth.
Some people cannot understand that the right usage of carbo-hydrates before and after training affects on successful training. It is also preliminary for a good next training day, because the unsatisfied filling of glycogen in glycogenic reserves leads to a bad beginning for next training day.
Preparing for next training doesn't begin 5 minutes before it but after you finish your last training. Quantity of glycogen, which will synthesize in muscles within 24 hours, is connected and dependent on the right usage and on consumption of carbo-hydrates before and after the training.
Investigations have showed that carbo-hydrates consumption (directly before or during the training) are keeping a level of glycogen and his maximal declining for 13, 7 percent during training. That's why a muscle capacity is increased. Just so a consumption of hydrates before and after training influence on response of hormones, because hydrates take care of blood sugar regulation in a body. They also renovate level of insulin which is important for stimulating protein-synthesis.
If you consume hydrates right after you train, they will decrease catabolic hormone concentration.
Which carbo-hydrates can you consume? How many of them? When can you consume them?
The best choice, before and after training, is glucose. It doesn't demand digestive process. It assures a quick renovation of muscle glycogen in contrast to other carbo-hydrates, which need longer time to digest. Consumption of glucose (before or right after training) is showing extremely productive way of using it. An insulin level regulation and blood sugar cause positive protein balance and balance synthesis. Consume the same quantity approximately one hour after your training in proportion 1:1 (glucose: malt dextrin)
Do not overlook a fact:
You have to consume 45 percent of carbo-hydrates during the day. Consume it while you train and 3 hours after your training!
