Running marathons have become popular in recent years. Some people only act as leisure sports. Some runners learn how to win the lead in every competition in order to win better results. The "Liver Saccharide Super Replenishment Method" is a tip for the little tricks of many runners to speak. What is liver sugar super replenishment? What is liver sugar? What's the relationship with liver?
Human beings need energy to operate and exercise. Energy is mainly caused by taking three major foods, including carbohydrates (saccharides), fats, and proteins, especially the two major foods, namely sugars and fats. Glycogen is a form of carbohydrates stored in the body. We humans need energy every day when they operate and use liver sugar.
How is hepatic sugar formed in muscles and liver? After we eat a carbohydrate-rich meal, the glucose concentration in our blood increases, which stimulates the pancreas’ β cells secrete insulin, bringing glucose into muscles, liver, and fat cells; at the same time, it increases the synthesis of liver sugar and inhibits the decomposition of liver sugar. Insulin is made from the above three paths, which makes the excess glucose turn into hepatic sugar and store it. It’s like people put too much cash on their hands in the bank. When there is too much glucose in their blood, they will be stored in the liver and muscles in the form of liver sugar.
So how should the liver sugar be used for human body? Hepatitis is a macromolecule and must be decomposed into small molecules to be used. When the human blood sugar is too low, pancreatic cells secrete another important hormone, glucagon, which promotes the decomposition of liver sugar, produces glucose and regeneration of glucose (replace other raw materials in the body to glucose), and restores blood sugar to normal concentration for human use.
In addition to insulin and saccharin, epinephrine and sympathetic nerves also have a place in blood sugar control. They can directly stimulate liver sugar decomposition, glycogen regeneration, and fat decomposition; they can also indirectly inhibit insulin and stimulate stimulant secretion to increase the source of energy and fuel in the blood.
The liver function may cause abnormal blood sugar
So what is the relationship between liver sugar and liver? Liver is a "bank" that stores liver sugar. We can imagine that when the bank fails, it is impossible to make deposits (storage liver sugar) and withdrawals (break down liver sugar). If you suffer from explosive hepatitis, cirrhosis and other diseases, which cause extensive damage to liver cells and cannot effectively store excess blood sugar into liver sugar, you may have high blood sugar. In addition, when the body needs liver sugar, if there is no liver sugar in the liver bank for decomposition into glucose, it will cause hypoglycemia. The liver is also the main place for the rebirth of human glucose. Liver damage may cause the human body to be unable to convert other small molecules such as lactic acid, glycerol, amino acids to glucose, and may experience fasting hypoglycemia.
Take high carbohydrate accumulation of liver sugar before the game? Be careful of side effects
The human body's ability to store sugar is actually very poor. Take a healthy adult weighing 70 kg as an example. The body can only store 2,000 calories (about 503 grams) of carbohydrates (400 grams of glucose in the muscles, 100 grams of glucose in the liver, and 3 grams circulate in the body in the form of blood sugar), which is not much, so when it comes to high strength and long-lasting and long-distance movements like marathons, liver sugar may be consumed, so there is a "hepatic sugar super-replenishment method" that should be born.
Hepatosaccharide supersuppuration is a method to temporarily expand liver sugar stocks in order to overcome exhaustion in the second half of the marathon. In the 1960s, a Swedish physiologist (Gunvar Ahlborg) discovered that the amount of liver sugar in humans was related to the human performance when they were performing persistent exercise. Marathon runners often suffer from liver dysfunction in the later stage and encounter the "wall-bumping period" and can no longer run and join the "infantry group". If the liver sugar stock can be more abundant, it can delay the wall collision period and allow runners to perform better. Anlborg has also further discovered that if high amounts of carbohydrates are taken after the human liver sugar is consumed, more liver sugar can be accumulated in muscles and liver cells than usual, resulting in the so-called supercompensation phenomenon.
So he proposed the liver sugar superimposer method, which takes 7 days. On the first day, he underwent high-strength exercise training. Next, 3 to 4 days, eating low-carbon diets, that is, carbohydrates only account for 10% of the dietary heat. The purpose is to consume the liver sugar in the body and increase the proportion of carbohydrates converted to liver sugar storage under the condition of extreme desire for sugar. After 3 to 4 days, a very high-carbohydrate diet was conducted (carbohydrates account for 90% of the hot food in the diet) and exercised lightly, but the last day was completely rested and not exercised. Studies have shown that athletes who accepted this method can almost double the hepatic carbohydrate stocks, and staying power can be better in more than 90 minutes of exercise.
After this method is published, athletes from all countries compete to use it before they need to perform persistent movements (such as marathons). However, it was discovered its disadvantages. First of all, many athletes are unwilling to conduct high-strength training a week before important competitions. Second, during the few days when liver sugar is exhausted, people will feel exhausted, uneasy, irritable, decreased concentration, and even decreased immunity and are prone to illness. Many people think it's not worth it.
After
Someone proposed an improved version that does not require consuming liver sugar. You only need to undergo extremely light training and take high carbohydrates (70% of the dietary hot content) 3 or 4 days before the game. The improved version is simple, effective, and relatively safe. But it should be noted that whether it is a traditional or improved method, water storage will increase while storing liver sugar (approximately 1:3), the internal weight will increase in the short term, and although it may decrease after continuous exercise.
Eat too much high carbohydrates and be careful to gain weight
Although marathons hope to make themselves full of energy through liver sugar super replenishment, there is an important point that is that when we take in large quantities of carbohydrates, the total heat intake cannot be changed, which means that if we eat more carbohydrates, we should reduce fat and protein intake. If the carbohydrate intake is simply increased, the consequence of high-hot diet combined with less exercise is that no one wants it - the weight has increased.
The liver sugar storage in ordinary people has its limit. If it exceeds the storage "magnitude", too much glucose will be converted into fatty accumulations and stored in the body's organization, causing obesity problems. Liver responsible for the remedy of sugar may also be affected, forming fatty liver. The hepatitis super-supplementation method that supplements a large amount of carbohydrates in a short period of time may have little impact on the body in the short term, but it is not recommended to implement it for a long time.
Replenish sugar and water along the way. It does not have to supplement liver sugar before the game. In fact, it is necessary to delay the wall period. The super-replenishment method before the game is not the only solution. The sugar supplementation in sports has the same good effect. Studies have shown that replenishing dilute sugar water every 30 minutes after endurance exercise can delay fatigue by one hour. This is why the marathon is supplemented with moisture along the way, as well as easy-to-absorb foods such as bananas and dried glutinous rice, which can supplement the concentration of glucose in the congestion for muscle use.
In addition, continuous training is also very important. In addition to improving cardiopulmonary capacity, if muscle mass can be increased, the space for liver sugar will increase, and the number of particles will also increase. Granular adenoids are the site of oxidative and elicitation in humans. The more numerous it can make the human body more efficiently use sugar and fat to generate energy, and it is also a way to enhance physical strength.
▲Glucose retribution: After the human body eats carbohydrates, part of the glucose is used immediately, and part of it will be stored in the muscles and liver in the form of liver sugar. When the blood is insufficient glucose, the liver sugar in the liver will be broken down into glucose for human use.
【This article is reproduced from "Good Heart and Liver Magazine" No. 82 (published on 2018-04-15), original text link]