After exercise, what happens to glycogen stores and how should they be replenished?

• A. Replenish within 20 minutes to optimize restoration
• B. Replenish only after 24 hours
• C. Do not replenish; fats should be prioritized
• D. Only protein matters for recovery

Answer: (A)

Glycogen stores are depleted during exercise, and the rate at which they are rebuilt is fastest soon after finishing activity. Consuming carbohydrates early in the recovery period raises blood glucose and insulin, which activates glycogen synthase and promotes rapid uptake of glucose into muscles to form glycogen. Because of this rapid post-exercise replenishment, aiming to restore stores within a short window—around the first 20 minutes after exercise—optimizes restoration. The other ideas don’t fit as well: waiting 24 hours misses the peak window for glycogen synthesis, prioritizing fats won’t rebuild glycogen quickly, and focusing only on protein addresses repair but not energy store restoration.