There is evidence supporting the notion that depleted muscle glycogen stores contribute to fatigue, which in turn is associated with heavy legs. According to research, muscle glycogen stores are derived almost entirely from carbohydrate intake. Because there is a limited capacity to store muscle glycogen, and because muscle glycogen is the predominant fuel in exercise of moderate to severe intensity, the nutritional focus for the prevention of heavy legs should be on carbohydrate consumption.
Athletes, especially those involved in endurance sports, should consume more than 60 to 70 percent of their total caloric intake in carbohydrates. Individuals participating in events that require repeated bouts of high-intensity exercise for more than 60 minutes should load carbohydrates to increase intramuscular glycogen stores. To minimize post-exercise fatigue and because there is a slightly faster rate of muscle glycogen resynthesis immediately following a workout, carbohydrates should be consumed very soon after the exercise session.
Coach Payan
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