GLOSSARY

Post-Exercise Nutrition Quick Reference Table

Recovery priorities are matched to the next session; food quantity and total-day adequacy remain central.

Post-Exercise Nutrition provides food and fluid after activity to replace relevant losses and support repair, with urgency determined by subsequent demands.

Recovery nutrition considers carbohydrate restoration, protein provision and fluid and electrolyte replacement according to what was depleted and when the athlete must perform again. A short turnaround raises the practical importance of early, tolerated intake. An ordinary meal may cover needs when there is more time, while portable options help when appetite or logistics interfere. Feeling less sore is not the same as demonstrating restored function, and nutrition cannot fully replace adequate rest or an appropriate training load.

Muscle and liver glycogen have related but different roles. Muscle glycogen supplies the muscle in which it is stored, while liver glycogen helps support blood glucose. An overnight fast can reduce liver carbohydrate availability without producing the same depletion in every muscle. Starting concentration, recruited fibers and exercise demand affect use. An estimate of total stores does not directly describe the availability of every local glycogen pool during a specific movement.

Dietary protein provides amino acids for tissue maintenance and adaptation. Total daily intake, distribution across eating opportunities, protein quality and sufficient energy all matter. A precisely timed drink cannot compensate for an inadequate overall diet, while a convenient food or supplement can help when normal meals are difficult. Resistance training provides the relevant stimulus for muscle development. Interpreting protein as an exercise fuel should not distract from supplying carbohydrate and fat appropriately or from its structural and functional roles.