Nutrition
Glycogen Repletion
Glycogen repletion refills carb stores after hard training—carbs plus protein soon matter most when another hard session arrives within 24 hours.
Glycogen repletion is refilling muscle and liver carbohydrate stores after hard training—fastest with adequate carbs and protein in the first few hours when the next session is soon. Low-carb phases slow repletion and can blunt tomorrow’s quality.
Sleep and total calories still gate recovery.
Common questions
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How many carbs for glycogen repletion?
Roughly 1–1.2 g/kg in the first few hours after long or glycogen-depleting work, scaled to body size and next-day demands—not zero carb after double sessions.
Related terms
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