You come in the door sweaty and tired, but glowing nevertheless after finishing a satisfying five-miler. That's after putting in a full day at the office, of course. A hot shower and the recliner are calling you, but the dog needs to be walked, the kids are demanding attention, and your spouse is scampering out the door to a night class.
Dinner is a distant dream.
Or perhaps you run with the gang at lunchtime. You have 10 minutes to shower, dress, and become a productive member of society again. Too bad the cafeteria is all the way on the other side of the building. Window of opportunity Refueling after a workout or race is the last crucial step you must take to ensure that you get the most out of your training. If you consistently miss the window of opportunity that exists after exercise to replace muscle glycogen stores, you set yourself up for poor training and racing efforts in the upcoming days.