A comprehensive synthesis of 20 peer-reviewed studies has provided empirical evidence on muscle glycogen depletion during resistance training, offering evidence-based guidance for athletes and coaches. The meta-analysis found that resistance exercise depletes 15–42% of muscle glycogen depending on intensity and duration—substantially less than the 70–85% depletion observed during endurance activity. These findings suggest that post-workout carbohydrate timing and quantity may require different strategies for lifters compared to endurance athletes. The research challenges conventional wisdom about immediate post-exercise nutrition and indicates that one-size-fits-all recovery protocols may not be optimal for all training modalities. Understanding these metabolic differences enables more personalized and efficient fueling strategies for both competitive and recreational athletes.
Was this article helpful?
