Why is replenishing glycogen within about 20 minutes after exercise beneficial?

• A. It enhances performance the next day
• B. It increases fat storage
• C. It delays recovery
• D. It reduces hydration status

Answer: (A)

After exercise, muscle glycogen stores are depleted, especially after intense or prolonged activity. Replacing those stores quickly—within the first 20 minutes—takes advantage of a period when muscles are most efficient at taking up glucose and synthesising glycogen. Consuming carbohydrate early speeds glycogen resynthesis, so the muscles are fuller of their primary fuel for high‑intensity work when you train again or perform the next day. That leads to better performance tomorrow because you’re starting with higher intramuscular glycogen stores, sustaining earlier fatigue thresholds and allowing longer or harder efforts.

This isn’t about increasing fat storage or delaying recovery, and it doesn’t directly affect hydration status. The key benefit is restoring fuel for future performance.