Timing and method of increased carbohydrate intake to cope with heavy training, competition and recovery.
Recovery is governed by the length of time taken to fully restore muscle glycogen.
Low muscle glycogen levels increase the risk of injury. Restoration of muscle glycogen can take 20 hours with correct diet and supplementation. Less than an optimal diet will increase recovery time. However, after exercise it can be of a much higher concnetration. This will not happen when only water is consumed.