The glycogen window is the 0-1 hour period immediately following tough exercise during which muscles rapidly restore glycogen stores. Consume carbohydrates during the window to assist with recovery.
Following exercise, muscle cells readily accept insulin, allowing them to absorb glucose quickly and form glycogen. Endurance athletes take advantage of this period to consume 1.0–1.2 grams of carbohydrates per kilogram of body weight, sometimes with protein for muscle repair. Taking advantage of this glycogen window reduces recovery time, maintains training continuity, and prepares athletes for their next intense or long training sessions.
