Glycogen is a carbohydrate stored in the muscles and liver and is crucial for sustaining physical activity over long periods of time.

When levels of glycogen are low, you are able to feel sluggish, weak and tired. During exercise, muscle glycogen is used as a source of energy for the specific muscle in which it is stored.

The rate at which muscle glycogen is depleted is dependent upon the type of exercise (higher intensity workouts depleting glycogen stores faster than lower intensity sessions) and the frequency of workouts. Eating complex carbohydrates before and after your workouts will increase the amount of glycogen stored, enhancing future workouts.

It could also be beneficial to add some protein to your post-workout snack, as emerging evidence suggests that protein and carbohydrates combined might actually help with glycogen replacement.

A snack after a workout will provide some carbohydrate necessary for glycogen replenishment. Different people may have different preferences on what is satisfying.

What type of food or beverage will your body tolerate after a workout?

Do you want a solid snack, a protein smoothie, or a couple pieces of fruit? Would you prefer a sports drink with electrolytes?

Whatever your option, it’s always good idea to replace the energy you’ve expended with a healthy snack while also maintaining a balanced diet throughout the day.

It might be helpful for you to spend some time with a nutritionist to determine your specific needs. A personal trainer can help you understand your entire workout from warm-up to recovery.

Recuperation of muscle fibers after an intense workout goes beyond replenishing glycogen stores. In addition to proper nutrition, a resting period in between workouts assists decrease the risk of injuries.