Introduction:
Glycogen is the main stored form of glucose or sugar, in the body that yields energy. Glycogen is made up of several interconnected glucose molecules and is known to be the body's primary source of cellular energy. Glycogen is mainly stored in the liver and muscles. Glycogen is primarily yielded from carbohydrate intake, either through food or drink. As it is known, a balanced diet is always comprised of an adequate intake of carbohydrates that can boost energy or endurance levels. To power the brain as well as boost muscle synthesis in the body, it is essential to consume carbohydrates throughout the diet. Post-exercise, when the body's glucose eventually begins to dip, the stores of glycogen that are used as fuel are also a vital and integral part of the body's recovery process.
How Glycogen Is Created?
Most of the carbohydrates that are consumed in the daily diet are the ones that get converted into glucose. This is the main cellular fuel and energy source for daily activities, apart from being the backbone of the bodily metabolism. When the body does not require enough fuel or energy as such, the glucose molecules are linked together in the form of a glycogen molecule (chains of eight to 12 glucose units), which acts as an energy reservoir. It is known that consuming a carbohydrate-containing or carb-rich meal can raise signals in the pancreas to start secreting or producing insulin. Insulin is the hormone that helps the body's cells convert glucose from the bloodstream for energy or storage in the form of glycogen.
The activation of insulin hormone causes the liver and muscle cells to produce a specific enzyme needed for the process of glycogen formation. It is called glycogen synthase. This is the enzyme that primarily holds or links the chains of glucose together. Glycogen is stored as a reservoir within the liver, muscles, and fat cells.
What Is the Method of Glycogen Metabolism in the Body?
Glycogen is usually confused by many people with the hormone glucagon. However, these are two completely different terms in the carbohydrate metabolism of the body. The body converts the glucose molecules to glycogen molecules through glycogenesis. This is how the reservoir of glycogen gets stored within the liver, muscle, and fat tissues. When it is needed as a fuel, the process of breaking it down is known as glycogenolysis.
During this process, the body breaks down glycogen molecules, which are triggered by several biochemical enzymatic reactions. The glucagon hormone functions mainly by triggering the liver to convert the stored glucose into glycogen molecules in a usable form. Its additional function is to release this energy into the bloodstream (as elaborated earlier, this process of utilizing the glycogen by the hormone glucagon is called glycogenolysis). Glucagon can also further prevent the liver from intaking or storing excess glucose so that more glucose stays within the blood or there is an eventual rise in blood glucose.
At any given time, it is this constant metabolism that takes place in the body with the utilization of glucose, and there always appears to be a set amount of glucose in the bloodstream. However, when the glucose levels begin to dip or decline, it is in a state when the body does not have enough fuel or energy (in a situation, for instance, where the person has not eaten enough food to stay satiated or the person is still hungry after many hours of food consumption). The blood glucose levels also naturally decline during physical activity throughout the day or during workouts or gym or exercise (because insulin will be triggered into the bloodstream for glucose uptake ).
What Is the Importance of Healthy Eating in Glycogen Metabolism?
Eating healthy and mindfully plays the most important role in human metabolism. For example, if someone is taking more carbohydrates from refined, processed high-calorie foods, that person is much more likely to put on an unhealthy weight or water weight. If someone is consuming more carbohydrates through low calorie and low GI foods like fresh fruits and veggies, plant-based products, dairy, nuts, and seeds, the person would still not put on weight. The point to note from a nutritional perspective is not to overdo the number of calories.
Many individuals easily confuse glycogen as the reason for fat accumulation. However, this myth is completely untrue, according to nutrition experts and medical researchers. Glycogen, rather is just a fuel source that is stored in the tissues and has no role at all in gaining fat. The cause of being overweight is always linked more to foods that are higher in calories. For individuals who are looking forward to healthy weight loss, opt for low-calorie and carbohydrate-rich foods that can keep a person satiated over some time in the day and can help sustain a healthy weight in the long term.
The key always lies in consuming enough carbohydrates in the diet to keep oneself satiated. For those individuals who adopt low carbohydrate diets or ketogenic diets, their body relies on alternate sources of energy such as proteins and macronutrients, to boost their endurance (instead of carbohydrates).
Conclusion:
Contrary to many myths, glycogen which is a fuel stored in the body as a result of carbohydrate metabolism cannot be responsible for putting on weight. Less glycogen in the body tissues, on the other hand, can make one feel fatigued, easily exhausted, or even sluggish. It is hence necessary to obtain an adequate number of carbohydrates every day from a wide variety of plant-based and animal-based foods via a balanced diet form. For athletes and bodybuilders, carbohydrate-rich diets or low-carbohydrate ketogenic diets would be essential to meet their nutritional requirements as well as boost their energy after workouts. Also, to avoid putting on weight the average individual should avoid foods that are processed, refined, high on empty, or junk calories. Also, such persons can adopt a physically fitness-oriented lifestyle.
