GLOSSARY

Refueling replaces used fuel, especially carbohydrate stores, after activity. Timing becomes more consequential when another demanding session follows soon.

Rapid glycogen restoration matters most when demanding sessions are close together. Early, repeated carbohydrate intake can improve the amount delivered during a short interval, whereas total intake becomes increasingly important across a longer recovery period. The optimal practical plan depends on initial depletion, available time and tolerance. Protein supports tissue repair, but adding it to an already sufficient carbohydrate supply does not necessarily accelerate glycogen synthesis further. A fixed carbohydrate-to-protein ratio cannot replace checking each nutrient amount.

The carbohydrate source can influence recovery in different storage sites. Glucose-yielding foods contribute to muscle glycogen restoration, while fructose-containing carbohydrate can support liver glycogen restoration alongside glucose. This does not imply that fructose alone is the preferred recovery fuel or that all mixed sugars have identical effects. Muscle and liver pools must be distinguished, as must measured glycogen recovery and the athlete's ability to repeat a sporting task after the recovery interval.

For example, between closely spaced matches, start with tolerated carbohydrate and fluid that are readily available, then follow with a fuller meal when feasible. Check the actual carbohydrate and protein amounts rather than relying on a ratio printed on a drink. The shorter interval makes preparation and early access particularly valuable.

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.