A hard workout will deplete your muscles' glycogen stores. Glycogen is the fuel that powers your muscles. When you eat carbohydrates, it is stored in your liver and muscles as glycogen; however, the amount stored in your muscles is less than 400 grams.
According to studies, the most efficient time to rebuild your muscles' glycogen supply is immediately after your workout and continuing until about two hours after your workout. After two hours, your body replenishes its glycogen much more slowly. So, immediately after a workout, eat a high carbohydrate meal.
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