During post exercise recovery, optimal nutritional intake is important to replenish endogenous substrate stores and to facilitate muscle-damage repair. (1) With muscle glycogen contributing more than 50% of total energy requirements during prolonged moderate to high-intensity exercise, post exercise carbohydrate (CHO) ingestion will determine how quickly muscle glycogen is restored and therefore how quickly the athlete recovers. For athletes backing up multiple training sessions on the same day or competitions on successive days, muscle glycogen stores need to be replenished more rapidly (1) and will play a major role in performance.
The “window of opportunity”:
In the first 30-60 mins, glycogen-synthesis rates are high, but rapidly decrease by 60–90% when no CHO is ingested (1). This time after exercise appears to be a “window of opportunity” where if CHO ingestion is delayed, the glycogen resynthesis rate is reduced (2) inhibiting the athlete’s ability to recover…

This is only a snippet of a Running Fitness Article written by Sarah Fletcher

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