Have you ever hit a workout and got so drained you started shaking?
What about being so tired after a workout all you want to do is sit on the couch or nap?
Well, I’ve been there too ... and like you, I always come back because I have goals I’m not giving up on.
Now, when you feel like this after a workout, more often than not it's due to depleted glycogen. But, what the heck is glycogen?
Well, in short, it's stored energy in your muscles used in high-intensity, endurance, and resistance-based workouts.
By having more glycogen for your workouts, you could perform better and have more energy. That's why a lot of people seek out ways to replenish and store more glycogen.
Really, the best way to do this is through carbohydrates. These are what you could consider to be "glycogen foods".
In this article, we'll take a look at what glycogen is, the best glycogen foods, and a whole lot more. What you learn today just might take your workouts and performance to the next level!
What Is Glycogen?
I already mentioned that glycogen is a form of stored energy, but that doesn't tell you very much. So, what else do you need to know about glycogen?
Well, glycogen is the most readily available form of stored energy in your body. It's actually the stored form of glucose which is the main form of sugar in your blood.
You see, your body breaks down all carbohydrates into glucose. Glucose that isn't used for energy immediately is then stored in the muscles and liver as glycogen.
Glucose gets stored as glycogen in your muscles for muscle contractions during fasted periods (1). When you don’t have elevated blood sugar, like you would after a meal, your body breaks down glycogen for fuel during exercise.
Glucose gets stored as glycogen in your liver as well to help maintain blood glucose levels (2). This can help to improve your energy levels, and can even help with weight management (3).
If you're working hard in the gym, it's likely you're burning through muscle glycogen for fuel. This is why it can be important to replenish glycogen to have the energy you need to perform in the future.
How do you replenish glycogen though? Simply by eating carbohydrates or "glycogen foods" as you may call them. But, what are some good examples of these glycogen foods?
Best Glycogen Foods To Eat
To make sure that you consistently replenish your glycogen stores, you have to eat the right foods. To eat the right foods, you have to know which foods will actually help replenish glycogen.
Let’s take a look at some different types of glycogen foods below:
Complex Carbohydrates
These are a great option because of the fact that they digest slowly. That means they are giving your body a constant flow of energy. For example, foods like apples, corn, quinoa, and whole wheat-based products are a few great options.
Starchy Foods
Foods in this category can be great for replenishing glycogen and getting extra nutrients. Potatoes, rice, and oats are all examples of starchy foods. They can help to replenish your glycogen levels and give your body some extra nutrients that help with recovery.
Legumes
Legumes can be a great way to help give your body carbohydrates! Lentils, peas, and beans are among some of the best legumes you can use to replenish glycogen.
Simple Carbohydrates
Around workouts, simple carbohydrates can be a great way to replenish glycogen and get energy fast. I say "around workouts" because they can spike your blood sugar. While this can be great for training, it could make you feel sluggish and less satiated at other times of the day.
Regardless though, they are still a great way to replenish glycogen quickly. This can be everything from fruits to energy bars, candy, and much more.
How To Make Sure Your Glycogen Stores Are Full
While all these "glycogen foods" are great ... How much do you need and how can you tell when your glycogen stores are full?
Unfortunately, there's no easy way to know. However, If you're eating carbohydrates with your meals, you may not have much to worry about.
If your body has the glycogen it needs, it should be reflected in your workouts and recovery. When you lack the energy to power through your workouts ... That's when you may consider increasing your carbohydrate intake.
If you notice this helps increase your performance, you may have been short on glycogen!
When it comes to maintaining glycogen levels, just make sure to have some carbs with your meals. When you can keep these glycogen foods on hand, it can be easy to stay on top of it.
Breakfast
Whole-grain toast or oats can both be great carbohydrates to have for breakfast. After a full night of rest, it can be important to load up on glycogen first thing. That way you have some fuel for your workout later.
Snacks
If you're always on the go, getting around to a good source of carbs can be tough. This is where whole grain crackers and fruits can be a great option.
Lunch & Dinner
Lunch and dinner can both be great opportunities to get the carbs necessary to keep glycogen stores replenished. Rice, pasta, potatoes, quinoa, and beans are just some options you can pair with a source of protein at these times.
Post-Workout
After your workouts, having a rapid digesting form of carbs to replenish glycogen is something I always recommend. It helps to give your muscles a lot of the energy back that was just used in your workout.
That, and taking quick digesting carbs with your protein shake after workouts could help more than you think! It’s been shown to increase recovery, improve glycogen replenishment, and reduce muscle damage more than protein alone (4).
So, it’s safe to say using simple carbohydrates can be an effective way to replenish lost glycogen from your workout fast. For this, I use a glucose supplement. That way, I can replenish glycogen as quickly as possible.
Make Sure Your Muscles Are Fueled Up ... Especially For Workouts!
Whether it be throughout the day, before your workouts, or after your workouts ... making sure that your body has the energy it needs is necessary.
Maintaining your glycogen levels can be crucial for those of us with an active lifestyle. It can allow you to train harder and recover more quickly!
Around your workouts, this could be even more important.
This is especially true if you train hard, whether in resistance training or long endurance workouts. Glycogen will be your main fuel source here, so it’s not something you want to neglect.
In order to perform your best and recover, it’s important to make sure your body has the glycogen it needs. At the end of the day, we can't do anything without energy.
This is why I always recommend using a glucose powder around your workouts. If you don't eat within an hour or two of your workout ... It can be a great way to give your body quick energy before training.
However, I personally always use glucose after my workout with a rapid digesting form of protein too. This combination can help support better recovery by replenishing muscle glycogen and giving the body the protein it needs to start repairing muscle.
… and as I already mentioned, they work better together than protein does alone!
At 1st Phorm, we understand the important role carbohydrates can play in recovery. That's why we make Ignition, which is a pure glucose powder designed to mix directly with any post-workout protein.
I use the Post Workout Stack, which is a combination of ignition and our rapid digesting whey protein isolate: Phormula-1. It tastes incredible and has made a big difference in my recovery and overall results! Plus, the root beer float flavor is to die for, and brings me back to my childhood every sip.
You can learn more about the Post Workout Stack here, and how it can help support your results.
It also comes available in a naturally-sweetened version and a plant-based version if either option better fits your dietary preferences.
If there's anything we can do to help out in the meantime, don't hesitate to reach out. We have a full team of NASM Certified Personal Trainers and Nutrition Coaches right here in St. Louis, Missouri that is dedicated to helping you reach your goals! Just give us a call at 1-800-409-9732 or send us an email at CustomerService@1stPhorm.com any day from 6 AM to 10 PM Central.
References:
(1) Adeva-Andany, María M et al. “Glycogen metabolism in humans.” BBA clinical vol. 5 85-100. 27 Feb. 2016, doi:10.1016/j.bbacli.2016.02.001.
(2) Nordlie, R C et al. “Regulation of glucose production by the liver.” Annual review of nutrition vol. 19 (1999): 379-406. doi:10.1146/annurev.nutr.19.1.379.
(3) Nakrani MN, Wineland RH, Anjum F. Physiology, Glucose Metabolism. [Updated 2023 Jul 17]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK560599.
(4) Kerksick C, Harvey T, Stout J, Campbell B, Wilborn C, Kreider R, Kalman D, Ziegenfuss T, Lopez H, Landis J, Ivy JL, Antonio J. International Society of Sports Nutrition position stand: nutrient timing. J Int Soc Sports Nutr. 2008 Oct 3;5:17. doi: 10.1186/1550-2783-5-17. Erratum in: J Int Soc Sports Nutr. 2008;5:18. PMID: 18834505; PMCID: PMC2575187.
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