Why Repleneshing Glycogen Stores Post-Workout Is Crucial To Recovery

Replenishing Energy After Hard Workouts
By Art Zemach, MD

Hard workouts and competitions can deplete your body’s energy reserves. Signs of energy depletion include:

• Feeling irritable or cranky after a workout
• Complaints of “heavy legs”
• Chronic colds, frequent illness
• Problems finishing speed work or long runs
• Poor race performance
• Drowsiness, poor concentration
• Late-night hunger

Your body stores energy from carbohydrates as glycogen in your muscles and liver. The best time to replenish glycogen is in the "magic hour" immediately after exercise.

The “Magic Hour”

Insulin plays two key roles: moving glucose (energy from carbohydrates) into cells and directing it toward energy storage. Exercise increases insulin sensitivity (allowing more energy to enter cells) while decreasing insulin secretion (making more glucose available as fuel). After exercise, the body's increased insulin sensitivity persists for about an hour, even though insulin secretion returns to normal. This 30-60 minute window is the optimal time to refuel and replenish glycogen stores.

Slow and Fast-Burning Fuels

For exercise recovery, a combination of slow and fast-burning fuels is ideal. The glycemic index measures how quickly food increases blood sugar.

• Slow-Burning Fuels (Low Glycemic Index): Foods like fruits and vegetables increase blood sugar slowly and are healthier.
• Fast-Burning Fuels (High Glycemic Index): Foods like sugars increase blood sugar quickly. Although generally unhealthy, they are beneficial during exercise for quick energy.

Sugars in Tailwind Products

Tailwind Endurance Fuel is used continuously during long periods of exercise. It prevents blood sugar spikes and keeps you fueled all day. The fast-burning sugars can also help recover from bonking, something low-glycemic carbs do not do well.

Tailwind Recovery Mix addresses two needs: fast-burning fuel to replenish glycogen and slow-burning carbs to stabilize blood sugar. This is why it contains both types of carbohydrates.

A Few Words About Fat

From the standpoint of glycogen replenishment, fat is unnecessary in recovery drinks—only carbohydrates and protein are needed. Even after intense exercise, you don't deplete your fat reserves. However, Tailwind Rebuild includes healthy, vegan coconut milk for taste and to support athletes training their bodies to use fat efficiently. This balance helps post-workout recovery and supports fat metabolism training strategies.