Muscle Glycogen Depletion Calculator

How to calculate muscle glycogen depletion?

Muscle glycogen is a form of glucose that serves as the primary energy source for your muscles during moderate to high-intensity exercise.

Formula: Depletion = (Intensity Coefficient × Weight in kg × Duration). Coefficients vary from 0.05 for low intensity to 0.25+ for high intensity.

Using the glycogen calculator: an example

Example: An athlete weighing 75kg performing a 60-minute session at high intensity.

Step-by-step calculation:

• Identify high-intensity coefficient (0.22)
• Multiply 0.22 × 75kg × 60 minutes
• Calculate final estimate of 990g (relative to total capacity)

Disclaimer: Actual glycogen storage is limited (approx 400-600g). Values exceeding this indicate total depletion and required mid-workout fueling.

Frequently Asked Questions

What is bonking?

Bonking occurs when muscle glycogen stores are fully depleted, leading to sudden and severe fatigue.

How do I replenish glycogen?

Consuming high-carbohydrate meals within 2 hours post-exercise maximizes the rate of glycogen resynthesis.

Does caffeine help?

Some studies suggest caffeine can increase the rate of glycogen replenishment when consumed with carbohydrates.