After a tough leg workout, drinking a sugary sports drink instead of water helps your muscles refill their energy stores faster, so you recover better after six hours.

After a short, super-hard workout, your muscles refill their energy stores way faster than after a long, slow one—even if you eat the same amount of carbs.

For male endurance athletes who are dehydrated after long workouts, drinking a little or a lot of fluid with carbs doesn’t make a difference in how fast their muscles refill energy stores in the first 4 hours after exercise.

After a long workout, drinking a sugary sports drink helps your muscles refill their energy stores much faster than not eating anything at all.

If untrained guys eat a high-fat diet for 7 weeks, their muscles use less stored sugar during medium-intensity exercise compared to eating a high-carb diet — it’s like saving their fuel — but their legs still take up the same amount of glucose from the blood.

After biking really hard and then eating a lot of carbs for a few days, your muscles store way more energy than they do after running hard and eating the same way.