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Q: Do I really need to eat within 30 minutes after a run?
A: You’ve probably heard of the post-exercise “window of opportunity”, the 30 minutes after a run or workout that has been touted as the best time to eat and refuel. That’s because of the idea that muscles are most receptive to replacing lost glycogen (or stored carbohydrates) in that half-hour immediately after a hard effort. Glycogen is important due to its use for energy production during workouts. Delaying glycogen replacement can hinder an athlete’s ability to recover from longer or higher-intensity workouts and leave them open to increased injury risk.
Short answer: No.
Long answer: It can’t hurt to have a little snack!
While many nutrition experts still recommend the 30-to-60-minute refueling window post-exercise, recent research shows that there might be a lot more wiggle room. That previously small window starts to look more like a gaping…
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