I've recently taken up training for cycling quite intensively, and I was wondering what would be the fastest way of replenishing my glycogen stores before the next day's workout?
I've drawn up a tentative list of carbohydrate food sources below:
- Fruits: Bananas, apples
- Dried fruits: Dates, dried apricots, raisins, prunes, figs
- Starchy vegetables: Potatoes, sweet potatoes, carrots, beets, butternut squash
- Grains: Oats, rice, brown rice, risotto
- Others: Pasta(s), white bread, wholemeal bread, tortillas
- Liquids: Flavoured milks, honey, molasses, corn syrup (not HFCS) - (I'm also avoiding fruit juices)
- Powdered: Dextrose
Some further questions:
- Low glycemic vs. high glycemic foods. Are lower glycemic foods equivalent in efficacy to comparatively higher glycemic food in replenishing glycogen stores? i.e. is brown rice equivalent to white rice in this regard?
- Timing. How does timing affect the uptake of glucose into muscles as glycogen? Would the most rapid way of replenishing glycogen be to concentrate carbohydrate intake immediately after a workout? Or is it okay to just eat a carbohydrate dense meal a few hours before a workout? Or is it better to disperse your carbohydrate intake throughout the day?
- Fructose vs. glucose. Many of the food sources I've listed above contain a combination of these sugars. Is it preferable to get your sugars from one or the other, in the context of efficient glycogen store replenishment?