Immediate post-workout carbohydrate consumption is often believed to be necessary for replenishing depleted muscle glycogen levels to kickstart recovery. But when we look at the evidence, we see that a more flexible approach may work just as well . .
One study compared carbohydrate consumption immediately after exercise with carbohydrate consumption 2 hours after exercise . No significant differences were found in muscle glycogen levels at 8 and 24 hours after training. Swipe left for data. .
It's also worth mentioning that muscle glycogen levels do not deplete quickly through heavy resistance training . In another interesting study, volunteers performed 27(!) sets in a full-body workout and muscle glycogen levels only lowered by 36% . A substantial amount, but not close to depletion. .