Glycogen replenishment is really important for athletes after they train hard. Here are some challenges they face:
Low Glycogen Levels: When athletes work out intensely, they can use up 70-90% of their glycogen stores. This can make them feel tired and hurt their performance.
Timing Matters: There’s a special time after exercising, called the "glycogen window," which lasts about 30 minutes. It’s the best time to help restore those glycogen stores.
What to Eat: Athletes need to eat 1.0-1.5 grams of carbohydrates for every kilogram they weigh right after exercising. This can be tricky to do right away.
To tackle these challenges, athletes can plan their recovery meals ahead of time. They should also include easy-to-digest sources of carbohydrates in their meals.
Glycogen replenishment is really important for athletes after they train hard. Here are some challenges they face:
Low Glycogen Levels: When athletes work out intensely, they can use up 70-90% of their glycogen stores. This can make them feel tired and hurt their performance.
Timing Matters: There’s a special time after exercising, called the "glycogen window," which lasts about 30 minutes. It’s the best time to help restore those glycogen stores.
What to Eat: Athletes need to eat 1.0-1.5 grams of carbohydrates for every kilogram they weigh right after exercising. This can be tricky to do right away.
To tackle these challenges, athletes can plan their recovery meals ahead of time. They should also include easy-to-digest sources of carbohydrates in their meals.