Glycemic Index and Glycogen

​Glycemic index is the effect a food has on circulating blood glucose levels (during 2 hours after ingestion). To optimize recovery and glycogen restoration post-exercise, carbohydrate consumption should be 1 to 1.2 grams kg of body weight within the first four hours. But first carbohydrate feeding should best be taken before 45 minutes, as insulin sensitivity is very high.