Does the Liver Refill Before Muscles After a Workout?
When you finish a run or a bike ride, your body goes into recovery mode. One of the most important parts of this process is replenishing glycogen—the stored form of carbohydrate in the body. Both your muscles and your liver hold glycogen, but they serve different purposes. Muscles use glycogen to fuel contractions, while the liver’s job is to maintain steady blood sugar levels for the brain and other organs.
So, which one gets priority when it comes to refilling? Research shows that the liver refills before muscles.
Why the Liver Comes First
The liver only holds about 80–100 grams of glycogen (roughly 1.1–1.4 g per kilogram of body weight), compared to the hundreds of grams stored in muscle. Because the brain depends almost entirely on glucose for fuel, the body prioritizes restoring liver glycogen to keep blood sugar steady and prevent hypoglycemia.
This means that in the first hours after exercise, the carbs you eat will disproportionately go to your liver. Muscle glycogen resynthesis is also happening, but it takes longer and requires higher overall carbohydrate intake.
How the Liver Refills
Glucose and fructose both matter. While glucose can be stored in both muscle and liver, fructose is taken up almost exclusively by the liver, making it especially effective for restoring liver glycogen.
Timing is key. The first 1–2 hours after exercise are when your body is primed to absorb and store carbohydrate quickly.
Mixed carb sources work best. A combination of glucose (e.g., rice, potatoes, bread) and fructose (e.g., fruit, honey, juice) restores glycogen more efficiently than glucose alone.
Practical Recovery Guide
For most athletes, the recommended carbohydrate intake after hard training is 1.0–1.2 grams of carbohydrate per kilogram of body weight per hour for the first 4 hours, if rapid glycogen replenishment is the goal. Protein (about 0.3 g/kg) alongside carbs further enhances glycogen storage and muscle repair.
Example: 150-Pound Athlete (68 kg)
Carbohydrate target: 68–82 g carbs per hour for the first 3–4 hours.
Protein target: ~20 g protein with the first meal or snack.
Post-Workout Refueling Plan
Immediately after exercise (within 30 minutes)
Smoothie with 1 banana, 1 cup berries, 1 tbsp honey, 30 g protein powder, and 12 oz orange juice.
~80 g carbs + 25 g protein.
Glucose from banana/protein powder mix restores muscle glycogen; fructose from fruit and juice refills the liver.
1–2 hours later
Rice bowl with 1 cup white rice, 4 oz chicken, stir-fried veggies, and a small side of pineapple.
~70 g carbs + 25 g protein.
3–4 hours later
Baked potato with salmon and mixed greens, plus a piece of fruit.
~70 g carbs + 30 g protein.
By the end of this recovery window, our 150-pound athlete will have consumed ~220–250 grams of carbohydrate and ~75 grams of protein, covering both liver glycogen restoration and muscle glycogen resynthesis.
Key Takeaway
Yes—the liver refills glycogen first, because it safeguards blood glucose for the brain. But with smart nutrition—prioritizing carbs and including both glucose and fructose sources—you can efficiently restore both liver and muscle glycogen. If you train daily, following this recovery strategy can make the difference between feeling sluggish and bouncing back strong.