Glycogen depletion

Khannie

Can anyone tell me roughly how long it would take for glycogen depletion to occur on a keto (i.e. fats and proteins) type diet assuming zero exercise?

How about if you throw an hour of low intensity cardio in there? (let's say walking)

Finally, what if you threw in a 10K run at a handy enough pace? (say an hour, and instead of the walking).

corkcomp

Khannie wrote: »

Can anyone tell me roughly how long it would take for glycogen depletion to occur on a keto (i.e. fats and proteins) type diet assuming zero exercise?

How about if you throw an hour of low intensity cardio in there? (let's say walking)

Finally, what if you threw in a 10K run at a handy enough pace? (say an hour, and instead of the walking).

AFAIK full glycogen stores are 2 - 2500cals so however long it would take to burn that off ... an hours running would make a good dent in glycogen thou!

BossArky

Glycogen is stored in both the muscles and liver. I cannot remember how much in each.

http://www.answers.com/topic/glycogen wrote:

A well-nourished person will have enough glycogen in their muscle to enable them to exercise for 1-2 hours at approximately two-thirds of their maximum capacity for aerobic exercise. However if people consume a very high carbohydrate diet, especially for at least three days after first depleting their muscle glycogen levels, it is possible to double this normal glycogen content, ensuring that a longer period of exercise can be sustained before it is used up. This is known as carbohydrate loading, or glycogen supercompensation, and is often used by distance — especially marathon — runners before an important race.

More here

http://en.wikipedia.org/wiki/Glycogen wrote:

Due to the body's inability to hold more than around 2,000 kcal of glycogen,[citation needed] long-distance athletes such as marathon runners, cross-country skiers, and cyclists go into glycogen debt, where almost all of the athlete's glycogen stores are depleted after long periods of exertion without enough energy consumption. This phenomenon is referred to as "hitting the wall". In marathon runners, it normally happens around the 20-mile (32 km) point of a marathon, where around 100 kcal are spent per mile,[citation needed] depending on the size of the runner and the race course. However, it can be delayed by a carbohydrate loading before the task.

Khannie

Legendary. Cheers.

EileenG

With no exercise, and no previous experience of a keto diet, it normally takes 3-4 days to get into ketosis. With exercise, and with a keto past, it can take less than 24 hours.

As far as I can remember, it's about 800 cals of glycogen in the liver, and what your muscles can carry depends on how much you've got. But ketosis occurs when the liver is depleted, even if you still have muscle glycogen.