Nutrition
Glycogen Repletion Window
The glycogen repletion window is when muscles refill fuel stores after hard training—carbs plus protein within one to two hours help most after depleting sessions.
The glycogen repletion window is the post-training period when muscles absorb carbohydrate efficiently to refill glycogen—most relevant after long or glycogen-depleting sessions. A mixed meal with carbs and protein within one to two hours supports recovery without requiring perfection on the clock.
Easy workouts need less aggressive refeeding than marathons or double days.
Common questions
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Do you need fast carbs immediately after every workout?
Only after long or very hard sessions that deplete glycogen. Short gym sessions still benefit from normal meals; do not force sugar shakes after easy days.
Related terms
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