How long does it take to replenish 50% of muscle glycogen after exercise?

How long does it take to replenish 50% of muscle glycogen after exercise?

• A. 2 hours
• B. 5 hours
• C. 12 hours
• D. 24 hours

Answer: (B)

After intense exercise, muscles are primed to take up glucose and rebuild glycogen, especially if you consume carbohydrates soon after finishing. The rate of glycogen resynthesis is fastest in the first few hours, driven by insulin which activates glycogen synthase to convert glucose into glycogen. Under typical post-exercise nutrition, about half of the muscle glycogen stores can be replenished within roughly five hours. So five hours is the best estimate for 50% replenishment because it aligns with the rapid early phase of glycogen resynthesis when carbohydrate intake is optimal. Two hours is usually too short to reach 50%, while twelve or twenty-four hours would come well after the peak recovery window, during which replenishment would have progressed much further.

After intense exercise, muscles are primed to take up glucose and rebuild glycogen, especially if you consume carbohydrates soon after finishing. The rate of glycogen resynthesis is fastest in the first few hours, driven by insulin which activates glycogen synthase to convert glucose into glycogen. Under typical post-exercise nutrition, about half of the muscle glycogen stores can be replenished within roughly five hours. So five hours is the best estimate for 50% replenishment because it aligns with the rapid early phase of glycogen resynthesis when carbohydrate intake is optimal. Two hours is usually too short to reach 50%, while twelve or twenty-four hours would come well after the peak recovery window, during which replenishment would have progressed much further.