Optimizing training adaptations by manipulating glycogen
Abstract
Abstract For decades, glycogen has been recognized as a storage form of glucose within the liver and muscles. Only recently has a greater role for glycogen as a regulator of metabolic signalling been suggested. Glycogen either directly or indirectly regulates a number of signalling proteins, including the adenosine‐5′‐phosphate‐ (AMP‐) activated protein kinase (AMPK) and p38 mitogen‐activated protein kinase (MAPK). AMPK and p38 MAPK play a significant role in controlling the expression and activity of the peroxisome proliferator activated receptor γ coactivators (PGCs), respectively. The PGCs can directly increase muscle mitochondrial mass and endurance exercise performance. As low muscle glycogen is generally associated with greater activation of these pathways, the concept of training with low glycogen to maximize the physiological adaptations to endurance exercise is gaining acceptance in the scientific community. In this review, we evaluate the scientific basis for this philosophy and propose some practical applications of this philosophy for the general population as well as elite endurance athletes.
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Glycogen is not only an energy substrate but also a regulator of the signaling pathways that regulate exercise-induced adaptations.
“Glycogen is currently not only considered an energy substrate but also a regulator of the signaling pathways that regulate exercise-induced adaptations.”
From Carbohydrate Availability and Physical Performance: Physiological Overview and Practical Recommendations (2019) · cites this paper as [12]
Moderating carbohydrate intake and aligning it with training volume and intensity may optimize endurance adaptations via AMPK cell-signalling pathways.
“Firstly, moderating carbohydrate (CHO) intake and aligning it with the flux in training volume and intensity may optimize endurance adaptations via the mediation of adenosine-5′-phosphate- (AMP-) activated protein kinase (AMPK) cell-signalling pathways [5].”
From International Society of Sports Nutrition Position Stand: nutritional considerations for single-stage ultra-marathon training and racing (2019) · cites this paper as [5]
Periodically training with low muscle glycogen is associated with the activation of signalling pathways, including AMPK, which play a crucial role in mitochondrial biogenesis.
“Periodically training with low muscle glycogen is associated with the activation of signalling pathways, including AMPK, which play a crucial role in mitochondrial biogenesis.”
From International Society of Sports Nutrition Position Stand: nutritional considerations for single-stage ultra-marathon training and racing (2019) · cites this paper as [5]
The notion of train-low, compete-high is based on insights from cellular biology suggesting that careful manipulation of glycogen via dietary CHO restriction can serve as a regulator of metabolic cell-signalling, which can optimize substrate efficiency and endurance adaptations.
“The notion of train-low, compete-high is based on insights from cellular biology suggesting that careful manipulation of glycogen via dietary CHO restriction can serve as a regulator of metabolic cell-signalling, which can optimize substrate efficiency and endurance adaptations [5].”
From International Society of Sports Nutrition Position Stand: nutritional considerations for single-stage ultra-marathon training and racing (2019) · cites this paper as [5]
Glycogen acts as a regulator of metabolic signaling responses, not only as an energetic substrate.
“glycogen is not only considered as an energetic substrate, but more as a regulator of metabolic signaling responses [4].”
From Periodization of carbohydrate intake: short-term effect on performance (2016) · cites this paper as [4]
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- Authors
- Baar, K., & McGee, S.
- Affiliations
- University of Dundee (GB)
- The University of Melbourne (AU)
- Corresponding author
- Baar, Keith
- Venue
- European Journal of Sport Science
- Publisher
- Wiley
- Published
- 2008-03
- Volume
- 8
- Issue
- 2
- Pages
- 97-106
- ISSN
- 1536-7290 (ISSN-L)
- 1746-1391
- OpenAlex
- W2171366000
- Cited by
- 51
- References
- 67
- Citations by year
- 2025: 3 · 2024: 3 · 2023: 1 · 2022: 1 · 2021: 2 · 2020: 1 · 2019: 4 · 2018: 5 · 2017: 1 · 2016: 5 · 2015: 5 · 2014: 1 · 2013: 3 · 2012: 2
- FWCI
- 4.13
- Type
- journal article
- Language
- en
- Open access
- closed
- Locations
- European Journal of Sport Science (publishedVersion)
- Topics
- Health Sciences › Medicine › Orthopedics and Sports Medicine › Sports Performance and Training
- Life Sciences › Biochemistry, Genetics and Molecular Biology › Cell Biology › Muscle metabolism and nutrition
- Health Sciences › Medicine › Complementary and alternative medicine › Cardiovascular and exercise physiology
- Keywords
- muscle glycogen, glycogen depletion, endurance training adaptation, AMPK, p38 MAPK, mitochondrial biogenesis, endurance exercise performance, metabolic signalling, elite endurance athletes
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