Delaying carbohydrate intake for 2 hours after exercise can reduce carbohydrate restoration by what percentage?

Delaying carbohydrate intake after exercise has been shown to significantly impact the rate of glycogen restoration in the muscles. Research indicates that consuming carbohydrates within a specific window after exercise—ideally within 30 minutes to 2 hours—maximizes glycogen replenishment. If there is a delay of around 2 hours, the body’s ability to restore glycogen is markedly reduced, which can be as much as 50%.

This reduction happens because the muscle cells become less sensitive to insulin and less effective in taking up glucose over time, which is crucial for carbohydrate restoration. Therefore, timely carbohydrate consumption is essential for optimal recovery, and a delay of 2 hours can indeed lead to about a 50% reduction in glycogen restoration efficiency.