If you are not a competitive athlete who trains 2 – 3 times a day, meal with mixture of carbohydrate, protein, and fat is effective way to replace muscle glycogen after exercise. Although emphasis is usually placed on carbohydrates, in practical terms, consuming a balanced meal ensures the availability of all substrates for adequate recovery.
For athletes who are training 2-3 times a day or who do not have long periods of time to recover, however, immediate consumption of carbohydrate in the form of foods or supplements may be beneficial.
Data suggest that high – glycemic index foods consumed after exercise replenish glycogen faster than low – glycemic index foods.
Studies on glycogen repletion after complete depletion emphasized carbohydrate consumption immediately after exercise.
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