Glycogen can be depleted after several days of moderate training or within 2 to 3 hours in a marathon, especially if the diet is low in carbohydrate. When athletes eat only as much food as they desire, they often underestimate their caloric needs and fail to consume adequate carbohydrate to fully replace the glycogen burned in training. We now know the importance of prompt carbohydrate replacement after a workout. John Ivy s study published in the Journal of Applied Physiology showed that there is an increase in the muscles ability to replenish depleted glycogen stored during the 2 hours immediately following exercise. The rate of storage was three times as fast when carbohydrate was ingested immediately, compared with waiting 2 hours before eating.
Most athletes cool down, drive home, shower, and then wait for the next meal to ingest carbohydrate.
Getting in 75 to 100 grams of carbohydrate in any form immediately after a workout will maximally reload glycogen. Carbohydrate, either sugar or starch, will do. An easier and quicker method is to consume 1 pint of a high carbohydrate drink like Gatorade. That s right, the same drink used for carbohydrate loading is the best source to replenish glycogen on a regular basis after workouts. While you may not have your own coach, personal masseur, or electrical muscle stimulation unit at home, you can optimize your nutritional recovery just like world-class athletes do.