Glycogen metabolism and optimising glycogen resynthesis with Bob Murray, PhD | EP#252

That Triathlon Show

Mikael Eriksson

Health, Swimming, Endurancesports, Run, Cycling, Health & Fitness, Fitness, Ironman, Swim, Bike, Sports, Running, Sportscience, Triathlon

4.9 • 596 Ratings

🗓️ 21 September 2020

⏱️ 78 minutes

🔗️ Recording | iTunes | RSS

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Summary

Glycogen metabolism and optimising glycogen resynthesis with Bob Murray, PhD | EP#252 Bob Murray, PhD, did his doctorate in exercise physiology at the Ohio State University and then became a university professor. He later left academia to work in applied sports science, including 23 years as director of the world famous Gatorade Sports Science Institute, and is now an independent consultant helping businesses in the sports and fitness industry understand and leverage state of the art sports science. Recently, Dr. Murray published a review article on glycogen metabolism and resynthesis in the Nutrition Reviews journal, which is the topic of today's interview. IN THIS EPISODE YOU'LL LEARN ABOUT: -When and how is glycogen (the stored form of carbohydrate in the body) used at rest and during exercise (glycogen metabolism 101) -What is the relation between glycogen and performance? -What is the relation between glycogen and training adaptations? -How much glycogen do we store, and how quickly do these stores get depleted during training and racing? -When and why is fast and complete glycogen resynthesis important for athletes? -How can we influence glycogen resynthesis rates through diet, types and amount of carbohydrate replenishment, protein co-ingestion, nutrient timing etc.? -For what level of athletes is fast glycogen resynthesis important? -The positive and negative effects and consequences of deliberately or unknowingly delaying glycogen resynthesis SHOWNOTES: https://scientifictriathlon.com/tts252/ SCIENTIFIC TRIATHLON AND THAT TRIATHLON SHOW WEBPAGE: www.scientifictriathlon.com/podcast SPONSORS: Precision Hydration - One-size doesn't fit all when it comes to hydration. Take Precision Hydration's FREE sweat test and learn how you should hydrate. Use the discount code THATTRIATHLONSHOW15 to get 15% off your order OR use the code THATTRIATHLONSHOW and get your first box for free. ROKA - The finest triathlon wetsuits, apparel, equipment, and eyewear on the planet. Trusted by Javier Gómez, Gwen Jorgensen, Flora Duffy, Mario Mola, Lucy Charles and others. Visit roka.com/tts for 20% off your order. LINKS AND RESOURCES: Sports Science Insights - Dr. Murray's website Fundamentals of glycogen metabolism for coaches and athletes Musculoskeletal adaptations, “train low” strategies, and muscle fiber types with prof. John Hawley | EP#248 High carbohydrate, low carbohydrate, or periodised carbohydrate intake with Louise Burke, PhD | EP#236 Endurance sports nutrition: state of the art in 2019 with prof. John Hawley | EP#181 RATE AND REVIEW: If you enjoy the show, please help me out by subscribing, rating and reviewing: www.scientifictriathlon.com/rate/ CONTACT: Want to send feedback, questions or just chat? Email me at mikael@scientifictriathlon.com or connect on Instagram, Facebook, or Twitter.

Transcript

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0:00.0	The Traflon Show, 252.
0:05.0	Hey, what's up, everybody, and welcome back to another episode of that traflon show, the podcast presented by scientific triflon.com.
0:27.2	I'm your host Michael and on today's episode, I interview Dr. Bob Murray.
0:32.0	Bob recently, or I guess one or two years ago, published a review article on glycogen metabolism and
0:38.3	re-synthesis in the journal Nutrition Reviews. And this review article is one that I came
0:45.7	across a few weeks ago as I was researching glycogen resynthesis in particular, which is a topic
0:51.5	that I've been interested in, in particular over the last couple of
0:55.0	months or so and trying to learn more about. And I contacted Bob because of his really,
1:00.2	really great well-written review, which is also very new and up to date with all the latest
1:04.8	science. So we have him on the podcast to talk about this topic and it will be exciting to hear what he has to say about it because it's a very important topic that I feel is not appreciated for as important as it actually is.
1:21.5	But before we get into the interview, big thanks to our sponsors, precision hydration, that you can find on precision hydration.com.
1:28.5	Precision hydration have an online sweat test that will give you a ballpark estimate for how
1:33.2	much sodium you lose in your sweat.
1:36.5	And what's really interesting about this sweat test is that it has been validated against
1:41.3	testing done with actual medical grade equipment that is used in the lab
1:46.1	test version of precision hydration's sweat tests. They call it the advanced sweat test. So you
1:50.3	actually need to see a service provider there to get that exact sodium concentration in your
1:57.1	sweat. But with the online sweat test, it has been validated, as I said, against
2:01.7	this medical grade equipment testing. So it will give you a great starting point for roughly
2:07.3	how much so do you lose in your sweat. And then you can tweak your hydration plan accordingly,
2:13.3	start working from the starting point. And you notice that well maybe in really hot
2:17.9	climates you might need a little bit more or vice versa then you can tweak it accordingly so
	...

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