Tråden för dumma frågor

[King Grub]

Ja, man måste äta mycket mer kolhydrat än vad som lagras in i muskulaturen för att maximera glykogeninlagringen, om det är målet. Det handlar om hundratals gram kolhydrat på några få timmar.

Research from our laboratory, however, suggests that when providing carbohydrate supplementation at 2-hour intervals, 1.2 to 1.4 g of glucose·kg-1 body wt (0.6 to 0.7 g carbohydrate·kg-1 body wt·h-1) is required to maximize muscle glycogen storage (Ivy et al., 1988a; 1988b).

The rate of glycogen synthesis that is maintained by supplementing at 2-hour intervals, approximately 7 mmol·kg-1 wet wt·h-1, does not appear to be the highest rate of muscle glycogen synthesis possible. Some studies have found that supplementing at increased frequency and the addition of protein to the carbohydrate supplement can positively influence the rate of synthesis (Doyle et al., 1993; Piehl-Aulin et al., 2000; van Hall et al., 2000).

When carbohydrate supplementation occurs at frequent intervals such as every 15 to 30 minutes and in high amounts, the rate of muscle glycogen storage has been found to be approximately 30% higher than when supplementing every 2-hours (Doyle et al., 1993; Piehl-Aulin et al., 2000; van Hall et al., 2000). Doyle et al. (1993) reported glycogen storage rates of 10 mmol·kg-1 wet wt·h-1during the first 4 hours of recovery from exercise when subjects received 0.4 g carbohydrate·kg-1 body wt every 15 minutes (1.6 g carbohydrate·kg-1 body wt·h-1)

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3905295/