Within how many hours should physically active individuals refuel after physical activity?

• A. Within six hours
• B. Within two hours of physical activity
• C. Within 24 hours
• D. Immediately only if thirsty

Answer: (B)

After exercise, the body aims to restore glycogen stores and repair muscle tissue, and the rate of glycogen synthesis is fastest in the first couple of hours after finishing. Fueling within roughly the next two hours provides the best chance to quickly replenish energy stores and support recovery, especially when carbohydrates are consumed (often with some protein) to boost both glycogen resynthesis and muscle repair.

Waiting longer than this window reduces how quickly glycogen can be rebuilt, so options that suggest refueling after six hours or 24 hours miss the optimal recovery period. Thirst is not a reliable cue for fueling needs; you don’t wait until you’re thirsty to refuel, since dehydration and energy depletion can occur without thirst signals.