How soon should aerobic athletes consume carbohydrates and proteins to optimize muscle glycogen repletion?

To optimize muscle glycogen repletion after aerobic exercise, research indicates that consuming carbohydrates and proteins within a window of approximately 30 to 45 minutes post-exercise is most effective. This time frame is critical because the muscles are particularly receptive to nutrient uptake during this period.

After prolonged aerobic activity, the body's glycogen stores become depleted. Consuming carbohydrates shortly after exercise helps to quickly replenish these stores. Including protein in this post-exercise nutrition is also beneficial, as it supports muscle repair and recovery while enhancing the overall effectiveness of glycogen storage.

The time period of around 30 to 45 minutes strikes an optimal balance for both carbohydrate and protein consumption, maximizing physiological responses related to recovery and muscle adaptability. While some resources may suggest a broader timeframe, focusing on this specific range typically yields the best results in effectively replenishing muscle glycogen.