Depending on what you consume and what you've been doing throughout the day but in average your glycogen stores WILL be depleted in around 90 min of average intensity exercise. (
How long does it take to deplete glycogen stores? ). Again body dependent.
The problem with applying your reference here is that it's on an endurance sport which is vastly different than lifting. To clarify your information, it takes 90-120min OF CONTINUOUS AND EXHAUSTIVE WORK ON THE SAME MUSCLE GROUP to fully deplete glycogen.
Take your average bodybuilder as an example who trains 1-2 muscle groups a day or about 1-1.5hrs. When you're doing 2 muscle groups a day you're splitting the time on each muscle group so you're not getting the full 90-120min needed for each muscle group to begin with.
Next, muscles lack the enzyme glucose 6-phosphatase so they cannot export glycogen to other muscles (only liver has this enzyme) so even when you do a 90min arm workout (nothing I'd ever suggest lol), only those specific arm muscles are glycogen depleted and not your whole body.
Next, lifting, unlike endurance sports, is NOT a continuous and exhaustive activity. The cyclists from your reference didn't take 1-5min breaks between every set. So a lifter is resting durin their workout for at least the same amount of time they're lifting and actually more in most cases. A 90min arm workout is more like 30-45min actual lifting and 45-60min resting.
Here are some references for you to check out which apply more closely to us:
Glycogen and Resistance Training
Post-workout carbs: Are you drinking tons of sugar for no reason?
Nutrient timing revisited: is there a post-exercise anabolic window? | Journal of the International Society of Sports Nutrition | Full Text
JAP : J Appl Physiol
That is true, all carbs replenish glycogen BUT after an intense workout you want to replenish glycogen levels as fast as possible to not slow the rate of muscle resynthesis. (
Determinants of post-exercise glycogen synthesis during short-term recovery. - PubMed - NCBI )
Nowhere did that study mention simple vs complex carbs so I'll assume you're using it to counter my point about no need to rush glycogenesis.
Let's try a meta analysis of all the available data and take a look at the big picture:
Despite a sound theoretical basis, the practical significance of expeditiously repleting glycogen stores remains dubious. Without question, expediting glycogen resynthesis is important for a narrow subset of endurance sports where the duration between glycogen-depleting events is limited to less than approximately 8 hours [
31]. Similar benefits could potentially be obtained by those who perform two-a-day split resistance training bouts (i.e. morning and evening) provided the same muscles will be worked during the respective sessions. However, for goals that are not specifically focused on the performance of multiple exercise bouts in the same day, the urgency of glycogen resynthesis is greatly diminished. High-intensity resistance training with moderate volume (6-9 sets per muscle group) has only been shown to reduce glycogen stores by 36-39% [
8,
32]. Certain athletes are prone to performing significantly more volume than this (i.e., competitive bodybuilders), but increased volume typically accompanies decreased frequency. For example, training a muscle group with 16-20 sets in a single session is done roughly once per week, whereas routines with 8-10 sets are done twice per week. In scenarios of higher volume and frequency of resistance training, incomplete resynthesis of pre-training glycogen levels would not be a concern aside from the far-fetched scenario where exhaustive training bouts of the same muscles occur after recovery intervals shorter than 24 hours. However, even in the event of complete glycogen depletion, replenishment to pre-training levels occurs well-within this timeframe, regardless of a significantly delayed post-exercise carbohydrate intake. For example, Parkin et al [
33] compared the immediate post-exercise ingestion of 5 high-glycemic carbohydrate meals with a 2-hour wait before beginning the recovery feedings. No significant between-group differences were seen in glycogen levels at 8 hours and 24 hours post-exercise. In further support of this point, Fox et al. [
34] saw no significant reduction in glycogen content 24 hours after depletion despite adding 165 g fat collectively to the post-exercise recovery meals and thus removing any potential advantage of high-glycemic conditions.
I did not say that. What I implied was that any extra calories consumed after working out CAN be stored in fat cells and usually carbohydrates, specially simple ones like sugars and starches are high in calories which will provide you energy before going to bed which you don't really need so they'll be stored as fat.
That's still technically incorrect on one hand and a myopic view on the other.
Technically: not any extra calories can be stored as fat. Only calories from dietary fat will be stored. But eating an excess of calories from carbs will oxidize more cabs to form glucose which means less of the stored fat and dietary fat will be used for energy so the net change is a gain in fat.
Myopic: eating before bed bullshit is just that. You do realize that metabolism goes up during REM sleep right? Just bc one is going to bed doesn't mean the calories they eat will be any more likely to be stored as fat if that's what you're implying.
I guess we'll have to agree to disagree but knowing the difference between what types of carbs to consume and when makes a HUGE difference in your metabolism and your weight gain.
You are free to disagree as much as you want but knowing physiology and the basic biological processes of the body puts the weight of evidence on one's side and makes a huge difference in understanding that the type and timing of the carb has little to no impact on metabolism and weight gain.
