{"id":7085,"date":"2023-11-20T10:08:20","date_gmt":"2023-11-20T09:08:20","guid":{"rendered":"https:\/\/niedobylska.com\/blog\/?p=7085"},"modified":"2023-11-29T10:25:17","modified_gmt":"2023-11-29T09:25:17","slug":"glikogen-miesniowy","status":"publish","type":"post","link":"https:\/\/niedobylska.com\/blog\/post\/glikogen-miesniowy\/","title":{"rendered":"Glikogen mi\u0119\u015bniowy"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">Ka\u017cdy, kto cho\u0107 troch\u0119 interesuje si\u0119 sportem s\u0142ysza\u0142 has\u0142o: <strong>glikogen mi\u0119\u015bniowy, utrata glikogenu, magazynowanie glikogenu. <\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Czym jest glikogen mi\u0119\u015bniowy? Do czego s\u0142u\u017cy? W jaki spos\u00f3b Tw\u00f3j organizm go wykorzystuje?<\/strong> Dowiesz si\u0119 w\u0142a\u015bnie z tego wpisu! Zaczynamy!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">\u0179r\u00f3d\u0142a i drogi produkcji energii<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Zacznijmy od tego, \u017ce <strong>Tw\u00f3j organizm czerpie energi\u0119 z r\u00f3\u017cnych \u017ar\u00f3de\u0142:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>z w\u0119glowodan\u00f3w<\/li>\n\n\n\n<li>z t\u0142uszczy<\/li>\n\n\n\n<li>z bia\u0142ek, aminokwas\u00f3w<\/li>\n\n\n\n<li>z alkoholu<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">W uproszczeniu mo\u017cna powiedzie\u0107, \u017ce <strong>energi\u0119 z w\u0119glowodan\u00f3w organizm wykorzystuje <em>na ju\u017c<\/em>, gdy tylko podejmujesz jak\u0105\u015b aktywno\u015b\u0107.<\/strong> Eneria z t\u0142uszczy magazynowana jest <em>na potem<\/em> ( w ramach tkanki t\u0142uszczowej) i wykorzystywana, gdy nie mo\u017cna ju\u017c wykorzystywa\u0107 w\u0119glowodan\u00f3w. Energia pochodz\u0105ca z bia\u0142ek to energia <em>awaryjna<\/em> &#8211; tworzy si\u0119 na drodze rozpadu aminokwas\u00f3w, gdy nie ma mo\u017cliwo\u015bci innej drogi uzyskania energii.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ludzki organizm ma r\u00f3wnie\u017c<strong> trzy drogi produkcji energii:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>szlak ATP-PC<\/strong> &#8211; gdy wykonujesz intensyny lecz kr\u00f3tkotrwa\u0142y wysi\u0142ek, trwaj\u0105cy do 6 sekund;<\/li>\n\n\n\n<li><strong>glikoliza beztlenowa<\/strong> (in. mleczanowa) &#8211; gdy wykonujesz bardzo intensywny wysi\u0142ek, trwaj\u0105cy do 90 sekund;<\/li>\n\n\n\n<li><strong>glikoliza tlenowa<\/strong> -intensywny wysi\u0142ek trwajacy d\u0142u\u017cej &#8211; w\u0142a\u015bnie w tym momencie organizm czyna wykorzystywa\u0107 nagromadzony glikogen. <\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/11\/Natali-Blog-1200x800-14-1024x683.jpg\" alt=\"energia, glikogen\" class=\"wp-image-7155\" srcset=\"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/11\/Natali-Blog-1200x800-14-1024x683.jpg 1024w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/11\/Natali-Blog-1200x800-14-300x200.jpg 300w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/11\/Natali-Blog-1200x800-14-768x512.jpg 768w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/11\/Natali-Blog-1200x800-14.jpg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Sk\u0105d si\u0119 bierze glikogen?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Kiedy trawisz produkty w\u0119glowodanowe ro\u015bnie st\u0119\u017cenie glukozy we krwi. Gdy jej st\u0119\u017cenie jest wysokie <strong>insulina inicjuje proces glikogenogenezy w w\u0105trobie<\/strong> &#8211; czyli <strong>rozpoczyna si\u0119 wi\u0105zanie cz\u0105steczek glukozy z krwi. <\/strong><\/p>\n\n\n\n<p class=\"has-text-align-center has-pale-cyan-blue-background-color has-background wp-block-paragraph\"><strong>Glikogen to zapasowy wielocukier zbudowany z wielu cz\u0105steczek glukozy. Im wi\u0119cej zapas\u00f3w glikogenu, tym nasze mi\u0119\u015bnie pracuj\u0105 d\u0142u\u017cej i wydajniej.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Utworzone w ten spos\u00f3b <strong>cz\u0105steczki glikogenu magazynowane s\u0105 w w\u0105trobie oraz w mi\u0119\u015bniach.<\/strong> Rozk\u0142ad procentowy wygl\u0105da nast\u0119puj\u0105co:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud83e\uddc179% glikogenu magazynujemy w mie\u015bniach<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud83e\uddc114% glikogenu magazynujemy w w\u0105trobie<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">\ud83e\uddc17% glikogenu kr\u0105\u017cy we krwi.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Cech\u0105 charakterystyczn\u0105 glikogenu jest to, \u017ce <strong>wi\u0105\u017ce du\u017ce ilo\u015bci wody: na jedn\u0105 cz\u0105steczk\u0119 glikogenu przypadaj\u0105 trzy cz\u0105steczki wody!<\/strong> Skutkuje to popularnym skojarzeniem, \u017ce <strong>niekt\u00f3rzy <em>puchn\u0105<\/em> po zjedzeniu zbyt du\u017cej ilo\u015bci w\u0119glowodan\u00f3w. <\/strong>Wi\u0105zanie wody przez glikogen jest r\u00f3wnie\u017c zauwa\u017calne podczas przej\u015bcia na diet\u0119 Low Carb, na kt\u00f3rej wyra\u017anie zmniejszaj\u0105 si\u0119 zapasy glikogenu, zauwa\u017camy <strong>zmniejszenie obj\u0119to\u015bci mi\u0119\u015bni<\/strong>, du\u017cy <strong>spadek na wadze<\/strong> w ci\u0105gu pierwszych kilku dni oraz nasza <strong>sylwetka nieco si\u0119 zmniejsza.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/11\/Natali-Blog-1200x800-15-1024x683.jpg\" alt=\"\" class=\"wp-image-7156\" srcset=\"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/11\/Natali-Blog-1200x800-15-1024x683.jpg 1024w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/11\/Natali-Blog-1200x800-15-300x200.jpg 300w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/11\/Natali-Blog-1200x800-15-768x512.jpg 768w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/11\/Natali-Blog-1200x800-15.jpg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Glikogen &#8211; jego rola podczas aktywno\u015bci fizycznej<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Glikogen mi\u0119\u015bniowy<\/strong>, najpro\u015bciej m\u00f3wi\u0105c, <strong>jest paliwem dla mi\u0119\u015bni<\/strong>. Gdy trenujesz &#8211; mi\u0119\u015bnie wykorzystuj\u0105 go do pracy. To dzi\u0119ki niemu mog\u0105 zrobi\u0107 ka\u017cd\u0105 kolejn\u0105 seri\u0119 i powt\u00f3rzenie, a tak\u017ce progresowa\u0107. <\/p>\n\n\n\n<p class=\"has-text-align-center has-black-color has-pale-cyan-blue-background-color has-text-color has-background has-link-color wp-elements-2aab04602059204fd8d76c5a9eacc8f3 wp-block-paragraph\"><strong>Glikogen mi\u0119\u015bniowy jest \u017ar\u00f3d\u0142em energii tylko i wy\u0142\u0105cznie dla mi\u0119\u015bni.<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">W czasie intensywnego treningu <strong>zapasy glikogenu kurcz\u0105 si\u0119, co powoduje spadek jako\u015bci i intensywno\u015bci treningu.<\/strong> Jednak gdy trening przed\u0142u\u017ca si\u0119, trwa ponad godzin\u0119, zapasy glikogenu zmniejszaj\u0105 si\u0119 tak bardzo, \u017ce organizm zaczyna wykorzystywa\u0107 jako paliwo &#8211; glukoz\u0119 z krwi. Zbyt du\u017ce wykorzystanie glukozy z krwi mo\u017ce prowadzi\u0107 do bardzo nieprzyjemnych konsekwencji takich jak: <strong>zaburzenia koordynacji, pracy m\u00f3zgu, zawroty g\u0142owy, opadni\u0119cie z si\u0142, dr\u017cenie mi\u0119\u015bni, napad g\u0142odu lub przeciwnie &#8211; nudno\u015bci. <\/strong> W takiej sytuacji nale\u017cy natychmiast podnie\u015b\u0107 poziom cukru we krwi.<\/p>\n\n\n\n<p class=\"has-text-align-center has-pale-cyan-blue-background-color has-background wp-block-paragraph\"><strong>To, jaki masz zapas glikogenu w mi\u0119\u015bniach decyduje o tym, kiedy nast\u0105pi zm\u0119czenie &#8211; dlatego tak wa\u017cne jest dobranie odpowiedniej strategii \u017cywieniowej do uprawianej aktywno\u015bci sportowej!<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/04\/pexels-andrea-piacquadio-3757376-1024x683.jpg\" alt=\"trening si\u0142owy, kobieta, hantle, strong\" class=\"wp-image-7019\" srcset=\"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/04\/pexels-andrea-piacquadio-3757376-1024x683.jpg 1024w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/04\/pexels-andrea-piacquadio-3757376-300x200.jpg 300w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/04\/pexels-andrea-piacquadio-3757376-768x512.jpg 768w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/04\/pexels-andrea-piacquadio-3757376-1536x1024.jpg 1536w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/04\/pexels-andrea-piacquadio-3757376-scaled.jpg 2048w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Glikogen &#8211; uzupe\u0142nienie zapas\u00f3w<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Po bardzo intensywnym treningu nasze mi\u0119\u015bnie s\u0105 w stanie przyj\u0105\u0107 a\u017c do 60g glukozy w ci\u0105gu pierwszych 30 min od treningu (tzw. <em><strong><a href=\"https:\/\/niedobylska.com\/blog\/post\/okno-anaboliczne\/\">okno anaboliczne<\/a><\/strong><\/em>)! <strong>Dla sportowc\u00f3w trenuj\u0105cych regularnie i intensywnie to bardzo wa\u017cna informacja.<\/strong> Dzi\u0119ki temu s\u0105 oni w stanie bardzo szybko uzupe\u0142ni\u0107 zapasy glikogenu i <a href=\"https:\/\/niedobylska.com\/blog\/post\/drugi-trening-w-ciagu-dnia\/\">za kilka godzin zn\u00f3w przeprowadzi\u0107 intensywny trening.<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Natomiast <strong>je\u015bli chodzi o osoby trenuj\u0105ce umiarkowanie<\/strong>: synteza glikogenu jest najbardziej intensywna w ci\u0105gu 5-6h od treningu (przy spo\u017cyciu ok. 200g w\u0119glowodan\u00f3w). Po tym czasie proces glikogenezy spada i lepiej jest komponowa\u0107 posi\u0142ki mniej bogate w w\u0119glowodany. Ogranicz te\u017c spo\u017cycie t\u0142uszcz\u00f3w, zw\u0142aszcza zwierz\u0119cych, poniewa\u017c nienasycone kwasy t\u0142uszczowe hamuj\u0105 transport glukozy przez b\u0142ony kom\u00f3rkowe oraz zmniejszaj\u0105 wra\u017cliwo\u015b\u0107 receptor\u00f3w insulinowych.<\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/11\/Natali-Blog-1200x800-11-1024x683.jpg\" alt=\"w\u0119glowodany, glikogen\" class=\"wp-image-7157\" srcset=\"https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/11\/Natali-Blog-1200x800-11-1024x683.jpg 1024w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/11\/Natali-Blog-1200x800-11-300x200.jpg 300w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/11\/Natali-Blog-1200x800-11-768x512.jpg 768w, https:\/\/niedobylska.com\/blog\/wp-content\/uploads\/2023\/11\/Natali-Blog-1200x800-11.jpg 1200w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Glikogen &#8211; podsumowanie<\/h2>\n\n\n\n<ol class=\"wp-block-list\">\n<li><strong>Glikogen jest wielocukrem, kt\u00f3ry tworzy si\u0119 na drodze glikogenezy w w\u0105trobie, magazynowany jest g\u0142\u00f3wnie w w\u0105trobie i mi\u0119\u015bniach;<\/strong><\/li>\n\n\n\n<li><strong>Do produkcji glikogenu niezb\u0119dne jest spo\u017cywanie w\u0119glowodan\u00f3w;<\/strong><\/li>\n\n\n\n<li><strong>Glikogen mi\u0119\u015bniowy jest potrzebny do pracy mi\u0119\u015bni, do treningu. Jego zapasy kurcz\u0105 si\u0119 wraz z coraz d\u0142u\u017cszym czasem treningu i coraz wi\u0119ksz\u0105 intensywno\u015bci\u0105;<\/strong><\/li>\n\n\n\n<li><strong>Jedna cz\u0105steczka glikogenu wi\u0105\u017ce a\u017c trzy cz\u0105steczki wody!<\/strong><\/li>\n\n\n\n<li><strong>Osoby trenuj\u0105ce regularnie, intensywnie, <a href=\"https:\/\/niedobylska.com\/blog\/post\/drugi-trening-w-ciagu-dnia\/\">dwa razy dziennie<\/a> powinny zwr\u00f3ci\u0107 uwag\u0119 na uzupe\u0142nianie zapas\u00f3w glikogenu w tzw. <a href=\"https:\/\/niedobylska.com\/blog\/post\/okno-anaboliczne\/\">oknie anabolicznym<\/a>;<\/strong><\/li>\n\n\n\n<li><strong>Osoby trenuj\u0105ce umiarkowanie spokojnie mog\u0105 uzupe\u0142ni\u0107 zapasy glikogenu do 5-6h po treningu. <\/strong><\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<div class=\"tmnf_excerpt\">Ka\u017cdy, kto cho\u0107 troch\u0119 interesuje si\u0119 sportem s\u0142ysza\u0142 has\u0142o: glikogen mi\u0119\u015bniowy, utrata glikogenu, \u2026<\/div>","protected":false},"author":2,"featured_media":7154,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"tpgb_global_settings":"","_crdt_document":"","footnotes":""},"categories":[102,96,100,99],"tags":[183,145,276,108,94,139,220,93],"class_list":["post-7085","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zadbaj-o-zdrowie","category-zanim-zaczniesz","category-zaplanuj-trening","category-zbuduj-miesnie","tag-brak-energii","tag-dieta","tag-glikogen","tag-masa","tag-miesnie","tag-objawy","tag-weglowodany","tag-zdrowie"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Glikogen mi\u0119\u015bniowy - Burn It Blog<\/title>\n<meta name=\"description\" content=\"Ka\u017cdy, kto cho\u0107 troch\u0119 interesuje si\u0119 sportem s\u0142ysza\u0142 has\u0142o: glikogen mi\u0119\u015bniowy, utrata glikogenu, magazynowanie glikogenu. 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