Kas ve karaciğer glikojen depo kapasitesi, egzersiz şiddetine göre tüketim hızı, karbonhidrat oksidasyonu oranı ve antrenman sonrası resynthesis penceresi — Bergström, Coyle ve Jentjens modelleri.
Glikojen Sistemi
Kas glikojen kapasitesi: ~300-700 mmol/kg kuru kas (~80-120 g/kas). Karaciğer: ~80-100 g. Toplam: ~400-600 g (~1600-2400 kcal). %70 VO₂max üzeri egzersizde primer yakıt kaynağı. 90+ dakika egzersizde tükenme → "duvara çarpma" (bonking). Bergström 1967, Coyle 1986, Jentjens 2003.
Sporcu & Egzersiz Parametreleri
Glikojen Depo Analizi
Glikojen Tüketim Eğrisi
Egzersiz Sonrası Karbonhidrat Yenileme Protokolü
Bilimsel Referanslar
Bergström J et al. (1967) — Diet, muscle glycogen and physical performance. Acta Physiol Scand 71(2):140-150. Coyle EF et al. (1986) — Muscle glycogen utilization during prolonged strenuous exercise when fed carbohydrate. J Appl Physiol 61(1):165-172. Jentjens RL & Jeukendrup AE (2003) — Determinants of post-exercise glycogen synthesis during short-term recovery. Sports Med 33(2):117-144. Burke LM et al. (2011) — Carbohydrates for training and competition. J Sports Sci 29(S1):S17-S27. Ivy JL et al. (1988) — Muscle glycogen synthesis after exercise: effect of time of carbohydrate ingestion. J Appl Physiol 64(4):1480-1485. Jeukendrup AE (2014) — A step towards personalized sports nutrition: carbohydrate intake during exercise. Sports Med 44(S1):25-33.