Glycogen Depletion

By Keith B. Wheeler, Ph.D.

And Angeline M. Cameron

Q.  Can age-group children (9 12 years old) become glycogen depleted?  How can a parent detect glycogen depletion and what should be done to correct it?

A.  Yes, just like their older counterparts, age-group swimmers can deplete, or significantly lower, the glycogen (carbohydrate) stores in their muscles.  If the body's need for energy to support growth and training consistently exceeds the supply, the athlete will become chronically fatigued.  This fatigue is due, in part, to an inadequate supply of glycogen in the active muscles.  Until the physical demand is reduced (training is cut back) or the supply of dietary fuel (mainly carbohydrate) is increased, the athlete will continue to be fatigued. 

Detection of glycogen depletion is not easy because the symptoms are similar to those elicited by other physiological problems.  However, chronic tiredness and/or early fatigue in a swimmer's normal training or exercise routine are the most obvious signs of glycogen depletion. 

If the young athlete wants to regain his or her normal endurance and cannot realistically reduce daily activity, an increase in daily calories, especially carbohydrate calories is a must.  Meals and snacks containing high-carbohydrate foods, such as bagels, potatoes, pasta, and fresh fruit, should be consumed.  Concentrated liquid carbohydrate supplements, such as EXCEED\ High Carbohydrate Source, are also very useful in this situation.  Liquid supplements provide needed carbohydrate calories without providing the bulk that would be in an equivalent amount of solid food.  Additional bulk may not be well tolerated during an aggressive training program.

Eat Early and Often to Recover Well

Knowing how much carbohydrate, protein and fat to get in a day is good. But knowing when you should be getting those nutrients is even better. When it comes to optimal nutrition, timing really is everything.

In general, following these guidelines for incorporating carbohydrate, protein and fat into your day:

  • Spread carbohydrate intake out over the course of the day (i.e. smaller meals and frequent snacks). This keeps blood sugar levels adequate and stable.
  • Eat some carbohydrate before morning practice. Note: This can be in the form of juice.
  • Eat carbohydrate in the form of a carb-electrolyte drink, such as Gatorade or Powerade, during workout IF workout is 90 minutes or longer. Gels are also acceptable.
  • Eat carbohydrate and protein within the first 30 minutes after practice. This enables the body to replenish glycogen stores and repair muscle tissue. This is perhaps the most important time to eat!!!!
  • Eat again (something substantial, like a real meal) before 1 hour post-practice has elapsed. This is critical to maximizing recovery!!!!
  • Incorporate fat into the day at times that are not close to workout. Fat is necessary, but contributes little to the workout or immediate post-workout recovery period.

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