Calculateur d'Épuisement du Glycogène
Estimez le moment d'épuisement de vos réserves de glycogène.
Glycogen Used
11 g
Glycogen Used vs Exercise Duration
Formule
## Glycogen Depletion During Exercise Glycogen is the primary fuel for moderate-to-high intensity exercise. Depletion causes fatigue ("bonking" or "hitting the wall"). ### Estimation **Depletion Rate (g/hr) = Starting Glycogen x Intensity Factor x 0.02** **Glycogen Used = Depletion Rate x Duration** A well-fed athlete stores about 400-600 g of muscle glycogen. At 70% VO2max, glycogen provides 50-70% of energy. Full depletion typically occurs after 90-120 minutes of continuous vigorous exercise without carbohydrate intake.
Exemple Résolu
Starting with 500 g glycogen, exercising at 70% VO2max for 90 minutes.
- 01Depletion rate = 500 x 0.70 x 0.02 = 7.0 g/hr
- 02Glycogen used = 7.0 x 1.5 hrs = 10.5 g
- 03Note: actual rates are much higher (~2-3 g/min at 70% VO2max)
- 04Time to depletion = 500 / 7.0 x 60 = 4,286 min
Questions Fréquentes
What is glycogen?
Glycogen is the stored form of carbohydrate in muscles and liver. It is the primary fuel for exercise above ~60% VO2max and is essential for high-intensity performance.
How do I maximize glycogen stores?
Carbohydrate loading (8-12 g/kg body weight) for 2-3 days before an event can increase stores by 50-100%. This is most beneficial for events lasting over 90 minutes.
Should I consume carbs during exercise?
For exercise over 60-90 minutes, consuming 30-60 g of carbohydrate per hour helps maintain blood glucose and delays glycogen depletion. Elite athletes may use up to 90-120 g/hr with gut training.
Apprendre