How to Make Glycogen

Glycogen is a source of energy for your body, and is especially important during exercise. To increase your glycogen stores, you should eat foods that are high in carbohydrates. These foods can be pastas, breads, fruits, energy bars and sports drinks. After exercise, some or most of your glycogen stores may be used up and it is important to store more glycogen soon after you exercise. Proven ways to increase your glycogen stores include eating at the right times and eating the right amount of carbohydrates.

Things You'll Need

• Foods high in carbohydrates
• Foods that are good sources of protein
• Energy bars
• Energy drinks

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Instructions

• 1

  Eat a good breakfast. Your breakfast should be a good source of carbohydrates. Fruit, breads, cereals, oatmeal and energy bars are all good sources of carbohydrates.

• 2

  Eat a lunch full of carbohydrates. Sandwiches, rice meals and pastas are all good lunch ideas.

• 3

  Eat a healthy snack, rich in carbohydrates, like fruit, crackers and energy bars.

• 4

  Eat a big dinner primarily made of carbohydrates. Pastas and meals over rice are great sources of carbohydrates.

• 5

  Eat carbohydrates soon after you finish a workout. Eat or drink around 100 g of carbohydrates within 30 to 45 minutes after exercising. Your body is screaming for carbohydrates and energy at this time. A sports drink is a good option following your workout. An hour after that snack, consume another 50 to 100 g of carbohydrates.

• 6

  Eat protein with your meals too. For every 4 g of carbohydrates, eat about 1 g of protein. For example; if you eat 20 g of carbohydrates, you should have 5 g of protein. Protein helps your body store glycogen more effectively.

• 7

  The average person should eat about 100 g of carbohydrates a day. Someone who exercises moderately or greater should consume around 400 g of carbohydrates a day. Athletes such as marathon runners may need to eat more than 400 g a day.

• 8

  Carbo loading optimizes your glycogen stores for a competition; start carbo loading about three days before your event. This is done by decreasing the amount of exercise during those three days and increasing the amount of carbohydrates you eat.