Recovery from endurance exercise.

1. During training for and competition in endurance exercise athletes often significantly reduce both liver and muscle glycogen reserves. 2) Replenishment of muscle glycogen probably occurs preferentially over the replenishment of liver glycogen after exercise. 3) Muscle and liver glycogen can be replenished within 24 h after exercise provided adequate carbohydrate is consumed. 4) To replenish muscle glycogen within 24 h, 8-10 g carbohydrate.kg-1 body weight should be consumed. 5) To optimize muscle glycogen synthesis during the 4-6 h after exercise, carbohydrate must be consumed immediately after exercise and at frequent intervals thereafter. 6) While normal muscle and/or liver glycogen levels can be normalized 24 h after exercise, muscle function may or may not be fully recovered.