When to use this
The end of a hard practice, when athletes scatter to buses, jobs, and homework before anyone has eaten.
- Athletes reporting dead legs or lingering soreness the day after hard sessions.
- Late practices where dinner lands 90 minutes or more after the last rep.
- Building the team norm that everyone names a recovery snack before leaving the locker room.
Evidence sources
These references support the handout’s general education. Individual medical, supplement, laboratory, or injury questions should be handled by the appropriate qualified clinician.
- Burke LM, van Loon LJ, Hawley JA. (2017) Postexercise muscle glycogen resynthesis in humans. Journal of Applied Physiology, 122(5):1055-1067.
- Alghannam AF, Gonzalez JT, Betts JA.(2018) Restoration of muscle glycogen and functional capacity: Role of post-exercise carbohydrate and protein co-ingestion.
Where to go next
