If you think the work ends when you drop the dumbbell or step off the treadmill, science has news for you. According to a comprehensive review in Sports Medicine (2025), the minutes and hours after exercise are a “golden window” for the body to restore energy, repair muscle fibers, and prepare for the next challenge.

The right post-workout nutrition is not just a ritual for elite athletes; it’s a biological necessity for anyone seeking strength, endurance, or recovery.

Carbs: The Fuel Your Muscles Crave During intense exercise, glycogen—the stored carbohydrate in your muscles and liver—gets depleted. Researchers led by Alireza Naderi and colleagues emphasize that replenishing these stores quickly is critical.

Their review found that consuming 1–1.2 grams of carbohydrate per kilogra

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