PLEASE HELP!! Muscle glycogen depletion question

[sjhaxp]

Actually I have two questions, one is how intense does workouts have to be to deplete muscle glycogen. In other words if I was training chest for example is muscle glycogen depleted more or less based on training intensity? E.g. if I do heavy, forced reps vs. medium weight and moderate reps?
The second question, is muscle glycogen depleted during cardio?

 

[Mike P.T.]

I wouldn't say so much based on intensity rather how much work you do for it. Length of time and how many sets and whether or not you do drop sets and such. Also depends if you are eating a normal diet high in carbs already at which your muscles will be glycogen filled already.

Doing cardio will also deplete glycogen levels.

 

[kronk]

Actually I have two questions, one is how intense does workouts have to be to deplete muscle glycogen. In other words if I was training chest for example is muscle glycogen depleted more or less based on training intensity? E.g. if I do heavy, forced reps vs. medium weight and moderate reps?
The second question, is muscle glycogen depleted during cardio?

YES and YES

It doesnt take much to depleat the store, I am assuming that you train hard when you train (and using your example above, yes you will depleat your stores). During any intense exercise including cardio, glycogen levels are dropping.

I do cardio at 30 mins prior to lifiting (I am cutting) then lift for an hour.

When done I take 50-60 grams of Whey and 75 grams or more of dextrose. This will replenish your glycogen stores quick. Also, throw in at least 600mg of ALA and you are golden.

 

[wilson6]

It takes about 3 hours of cardio at about 70% VO2max, or 1 hour at 80% along with some 1 minute sprints at the end to take muscle glycogen down to lowest possible levels.

A 30 minute leg session training session (4 sets each of front, back squats, leg press and leg extension (6 - 12 reps) will decrease muscle glycogen (Quads) about 30% and muscle phosphocreatine about 75%.

Sprint work such as 10 6-s bouts of high intensity supramaximal exercise with 30 s rest breaks (that's only 60s of total exercise time) will drop glycogen by about 36%.

The big difference is recovery. After resistance exercise or sprints, blood lactate and glucose are high and contribute to rapid replenishment of muscle glycogen, even if none is ingested.

After prolonged exercise, lactate is not really high and blood glucose is low, thus glyconeogenic precursors are low. At this point, a lot of simple carbs (600 g over 24 hrs) are needed to adequately replenish muscle glycogen.

Under normal circumstances for most resistance trained athletes, a diet containing about 5 g/kg body mass of carbs is plenty.

For serious aerobic athletes, the need may be as high as 10 g/kg body mass per day to adequately maintain muscle glycogen and prevent fatigue.

The only time one would get into trouble with the resistance training is on a low carb diet (1 g/kg body mass). Once glycogen levels are down and liver glycogen is exhausted, you're going to have problems with high intensity workouts. Ketone bodies can only do so much.

W6

 

[sjhaxp]

bump for afternoon crowd