какво представлява гликогенът
какво представлява гликогенът
Какво представлява гликогенът и каква е неговата важност, когато говорим за фитнес и спорт.

При спортуващите, особено тези от тях които не го правят само за раздвижване, а целят покачване на мускулна маса или по-добро представяне в залата, гликогенът е нещо, което е добре да знаят какво представлява и каква е неговата роля в тялото ни. Тук ще споделим няколко основни неща за него и дали трябва да се притесняваме за изчерпването му.

Какво представлява гликогенът

Когато ядем храни богати на въглехидрати, в тялото ни, те биват разграждани на по-прости вещества (глюкоза,фруктоза и галактоза). След като тези вещества се усвоят от тънкото черво, те се разнасят из тялото чрез кръвта. Тялото от своя страна реагира на увеличените количества на тези вещества и започва да сигнализира клетките да ги усвояват. Ако тялото не се нуждае от глюкозата за енергия, тя бива натрупвана в черния дроб и мускулите под формата на гликоген, а след като тези депа се запълнят бива натрупвана под формата на мазнина. Гликогенът  представлява много голям разклонен полимер от глюкозни остатъци който могат да бъдат разградени до глюкоза, при нужда за енергия. Гликогенът не е толкова богат на енергия колкото масните киселини, но бива по-лесно разграждан до глюкоза. Разграждането на гликоген и освобождаването на глюкоза е важно за нормалните нива на глюкоза между яденията, гликогенът служи за поддържането на нивата на глюкоза в кръвта. Освен това глюкозата под формата на гликоген е лесно мобилизирана и следователно е източник на енергия при внезапни тежки активности. За разлика от мастните киселини, гликогенът може да предостави енергия без наличието на кислород, което ще означава че може да се използва в анаеробни действия (например тренировка с вдигане на тежести).

Защо гликогенът е важен за фитнеса

Когато тялото се нуждае от повече енергия, както по време на тренировка, а тя не е налична в кръвта,използва аденосин трифосфат (АТФ) за енергия, но тези запаси бързо се изчерпват. Тялото ни създава АТФ чрез отдаването на молекула от креатин фосфат на аденосин дифосфат, но креатиновият фосфат също се изчерпва бързо. За да продължат мускулите своята работа по-продължително време, АТФ трябва да бъде създаден от гликогенът в мускулите чрез гликолиза. И поради този факт, гликогенът е пряко свързан с това колко добре ще се справите по време на тренировка. Много спортуващи се страхуват от неготово изчерпване и се уповават на съвета за моментално хапване на бърз въглехидрат след тренировка, като така ще възстановят изразходвания запас в мускулната тъкан.Бързите въглехидрати, тези които навлизат в кръвта най-бързо – тези с висок Гликемичен Индекс, са добър източник за енергия на тялото в случай че тези депа са изчерпани, тъй като тялото има нужда за нова доза от гликоген, а както вече казахме той се получава от усвоените вългехидрати. Колкото по-бързо се усвоява въглехидрата толкова по-лесно и бързо ще се възстановят запасите от гликоген в мускулите ни. Гликогенът освен това увеличава и нивото на течности в мускула, чрез внасянето на вода, така мускулите изглеждат по пълни и по-обемни, освен че ще са готови за работа. В дните когато се виждате по-плоски от обикновено може просто да означава, че трябва да хапнете добро количество въглехидрати, за да се възстановят запасите на гликоген в мускулните тъкани.

Изследвания обаче показват, че дори по-интензивни тренировки (16-20 серии) не могат да изгорят значимо количество гликоген (под 1/3 от наличния в мускулите). Което ще означава, че няма нужда да се следи толкова изкъсо неговото количество и да се притесняваме за презареждането му, при нормални условия на тренировка.

Добре е разбира се да се хапне няколко часа преди тренировка, за да сме сигурни че ще имаме оптимална работа с мускулите по време на тренировка. Ако се отиде на тренировка и депата в мускулите ни са празни то това пряко ще навреди на тренировката и прогреса ни. Хапването на добро количество, полезни въглехидрати, е добра идея за да запълним (ако има нужда) депата в мускулите за да може да осигурим добри условия и достатъчно енергия за работа на мускулите по време на тренировка. След тренировка е добра идея да се хапне отново добро количество въглехидрат, но то не е задължително да е моментално,тъй както както вече казахме, нивото на гликоген не спада толкова бързо.

By Admin

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