No Glycogen? No Problem!
This study set out to determine whether or not low glycogen reduces the anabolic (muscle growth) response. Study participants were measured performing 1-leg cycling to fatigue. After that they performed 8 sets of 5 reps of unilateral leg press at 80% of their 1 RM. The participants were separated into control(placebo) and nutrient groups. Immediately following exercise, both groups were given either a protein supplement (whey and maltodextrin) or a placebo.
- Levels of glycogen were higher in the resting leg than the working leg for both groups
- Post-exercise rates of MPS (muscle protein synthesis) were not significantly different between the groups
- Fasted training or using a ketogenic diet is likely to not have any negative effects on muscle growth
Decrease Glycogen to Increase Fat Burning
This study, like the previous one was focused on the effects of different levels of glycogen and exercise. This study however, was trying to determine whether or not fat oxidation was different depending on glycogen levels.
Fourteen experienced cyclists, randomly assigned to either high glycogen or low glycogen groups. The cyclists then performed eighteen sessions of exercise. The exercise sessions were split evenly (nine each) between aerobic at 70% of VO2 max and high intensity training. This process was repeated for three weeks.
- During high intensity training sessions, power output was higher in the high glycogen group
- Fat oxidation was higher in low glycogen groups when performing aerobic exercise
- Fat oxidation was observed as higher with less glycogen in the muscle and performing more steady-state type of cardio.
- Levels of glycogen can help with power output (intensity) but appear not to affect fat oxidation
Whole Eggs for More Muscle
I’ve mentioned it before: eggs are good for you. Especially the yolk. In this study researchers set out to see if eating whole eggs or egg whites would affect MPS. Ten men, randomly assigned to whole egg or egg white groups, exercised and had blood tests and muscle biopsies. Both the whole egg and egg white groups ingested eighteen grams of protein and researchers also accounted for the difference in amino acids between whole eggs and egg whites.
- Significant difference in MPS, up to 40% higher rates
- Eggs are not only delicious and healthy, they can also help to build muscle
- The fact that amino acid profiles were accounted for warrants more research into the importance of amino acids and how they impact MPS