Training and Glycogen Replenishment

[GuardMaster]

Everyone knows that carbohydrate replenishment (energy stores) must be a key area to nurture when training MMA.

In fact after intense training (say 1 hr) carbo stores are often depleted, and then take a good 48 hours to refill. So my question is, aside from training every 48 hours, how the heck do pro fighters train 5-6 hours a day and not run into glycogen depletion?

Either they're training at a very low intensity level, or they're not lifting. I intend to lift 3 times a week, and want to hit BJJ at night, but wonder if i'm gonna hit the wall as my glycogen stores deplete.

Any advice?

[Oldskulbus]

"In fact after intense training (say 1 hr) carbo stores are often depleted, and then take a good 48 hours to refill. So my question is, aside from training every 48 hours, how the heck do pro fighters train 5-6 hours a day and not run into glycogen depletion? "

Where did you get this information? It sounds kinda bogus to me. If your carbo stores are depleted that means that every runner, swimmer, boxer, in fact anyone who is an athlete will always have carbo problems. And if you are low on Carbos you have NO energy at all.

[Oberleutnant]

Not something to worry about unless you have a severe pathological disorder or are using a highly restricted calorie diet or ketogenic diet. Even severely fatigued muscles under normal conditions do not achieve dangerously low glycogen levels because of protective mechanisms that inhibit contraction to ensure you always have "a little in reserve." Full glycogen stores in the liver do take roughly 48hrs or even longer to replenish after extremely gruelling high volume activities, but it should't be a problem provided your carbohydrate/caloric intake is adequate and you aren't following an inordinately rediculous volume of training (lifting weights 5 hrs, bjj 4 hrs, running 10mi daily, for example)