Does Eating Carbs Give You Energy the Next Day?

November 27, 2025 •

4 min read

According to the Cleveland Clinic, the average person stores about 500 grams of glycogen in their muscles and another 100 grams in their liver. This stored form of glucose is directly linked to whether or not eating carbs gives you energy the next day. This article explains how this process works, the role of different carb types, and provides practical advice for maximizing your energy levels.

Quick Summary

The energy derived from consuming carbohydrates the previous day is primarily dependent on your body's glycogen stores. Complex carbohydrates are broken down and stored as glycogen in the liver and muscles for gradual release, providing sustained energy. A high-carb meal can replenish these stores, ensuring fuel is available the following day for both daily activities and exercise. However, the type and quantity of carbs matter significantly.

Key Points

Complex Carbs for Lasting Energy: Complex carbohydrates (whole grains, vegetables) provide a gradual release of glucose, which is efficiently stored as glycogen for the next day's fuel needs.
Glycogen is Stored Energy: Excess glucose from carbohydrate intake is converted into glycogen and stored primarily in your muscles and liver to be used later for energy, especially for next-day activities.
Timing is Key for Athletes: Endurance athletes often 'carb-load' in the days leading up to an event to maximize glycogen stores, which can boost performance.
Simple Carbs Cause Crashes: Unlike complex carbs, simple sugars (candy, soda) provide a quick burst of energy followed by a crash, making them ineffective for sustained next-day energy.
Next-Day Energy and Performance: Stored glycogen is vital for physical performance. Depleted glycogen stores are a primary cause of fatigue during exercise.
Liver Glycogen for the Brain: Your liver releases its stored glycogen overnight to maintain stable blood sugar levels and fuel your brain while you sleep.
Balanced Meals are Best: Combining carbs with protein and fat slows digestion, preventing energy crashes and ensuring more stable blood sugar and energy levels.

The Science of Carbohydrates and Energy Storage

When you eat carbohydrates, your body's digestive system breaks them down into glucose. This glucose is then absorbed into your bloodstream and transported to your cells to be used as immediate fuel. Any excess glucose that isn't needed right away is converted into a substance called glycogen and stored in your liver and muscles. This process is known as glycogenesis.

Your liver stores approximately 100 grams of glycogen, which is used to maintain stable blood glucose levels, especially overnight or between meals. Your muscles, on the other hand, store a much larger quantity, around 300 to 500 grams, but this muscle glycogen is used exclusively by the muscles for their own energy needs. This reserve system is the key to having energy the next day. If your meals the previous day provided enough carbohydrates to fully stock these glycogen stores, you will have a ready and reliable source of fuel available for the next day's activities, from basic brain function to physical exercise.

Complex vs. Simple Carbs: The Impact on Next-Day Energy

Not all carbohydrates affect your body in the same way. The type of carbohydrate you consume significantly influences how and when your body accesses its energy. The American Heart Association recommends choosing complex carbohydrates over refined simple sugars for better health.

Complex Carbohydrates for Sustained Release

Complex carbs are made of long, complex chains of sugar molecules that take longer for your body to break down. This slower digestion process leads to a more gradual release of glucose into the bloodstream, avoiding the rapid spikes and crashes in blood sugar associated with simple sugars. Foods rich in complex carbs, such as whole grains, legumes, and starchy vegetables, provide a consistent, long-lasting supply of energy, making them ideal for replenishing glycogen stores for the next day. The fiber content in many complex carbs also aids digestive health.

Simple Carbohydrates and the Quick Burn

Simple carbs, consisting of one or two sugar molecules, are digested and absorbed very quickly. This causes a rapid increase in blood sugar, which can provide a quick burst of energy. However, this is often followed by a rapid crash in energy levels as your body produces insulin to manage the influx of sugar. If consumed in large amounts, especially close to bedtime, simple sugars can lead to disturbed sleep patterns and leave you feeling sluggish rather than energized the next morning.

Comparison of Carbohydrate Types


Feature	Complex Carbohydrates	Simple Carbohydrates
Digestion Speed	Slower digestion; gradual energy release.	Faster digestion; rapid energy burst.
Blood Sugar Impact	Less likely to cause blood sugar spikes and crashes.	High potential for sharp blood sugar spikes, followed by crashes.
Glycogen Replenishment	Highly effective for long-term glycogen storage due to slow release.	Less effective for sustained storage; provides immediate fuel.
Energy Type	Sustained and lasting energy supply.	Quick, short-lived energy boost.
Nutrient Density	Rich in fiber, vitamins, and minerals.	Often contain empty calories with little nutritional value.
Best for	Replenishing overnight glycogen stores, endurance activities.	Immediate pre-workout fuel, recovery needs.

How to Optimize Your Carb Intake for Next-Day Energy

To ensure your body has ample fuel for the next day, it's not just about eating carbs, but eating the right ones at the right times. Here are a few strategies:

Evening Carbs for Overnight Storage: Consuming a meal rich in complex carbs in the evening helps replenish liver and muscle glycogen stores that may have been depleted throughout the day. This ensures your body has sufficient fuel to maintain blood glucose levels while you sleep, preventing the use of protein stores for energy.
Prioritize Fiber-Rich Options: Opt for whole grains, legumes, fruits, and vegetables to get your carbs. The fiber in these foods promotes digestive health and contributes to a more stable, prolonged release of energy.
Mind the Timing: For athletes, carbohydrate loading two to three days before an event can maximize muscle glycogen levels for peak performance. For everyday energy, simply ensuring your evening meal has a good serving of complex carbs is effective.
Balanced Meals: Pairing your carbohydrates with protein and healthy fats helps to further slow digestion and stabilize blood sugar levels. This prevents the energy crash that can be triggered by large, carb-heavy meals.

The Role of Glycogen Stores

Think of your body's glycogen as a fuel tank for your future self. Eating enough quality carbohydrates fills this tank. Overnight, your liver draws on its glycogen stores to keep your brain and nervous system functioning. Your muscle glycogen, meanwhile, is ready for physical activity. If you wake up and engage in exercise, your muscles will use this stored fuel first before needing to pull from blood glucose.

For most people, simply maintaining a balanced diet with adequate complex carbohydrates ensures a healthy level of stored glycogen for next-day energy. Athletes and those engaging in prolonged, high-intensity exercise need to be more strategic about carb intake to ensure their muscle glycogen is fully replenished, often consuming higher amounts of carbohydrates and focusing on timing, especially post-workout. Failure to do so can lead to fatigue during exercise, also known as 'bonking'.

Conclusion

Yes, eating carbs can and does give you energy the next day, but the process is more nuanced than simply eating a plate of pasta and waking up energized. The type of carbohydrate and the body's storage process are critical factors. By focusing on complex, nutrient-dense carbs, you can effectively replenish your body's glycogen stores, ensuring a steady and reliable source of energy for your brain and muscles. Avoiding an over-reliance on simple sugars is key to preventing energy crashes. Ultimately, mindful carbohydrate consumption supports sustained energy levels, physical performance, and overall metabolic health for the day ahead.

Visit the Cleveland Clinic for more insights on carbohydrate function and health.

Frequently Asked Questions

Your body breaks down carbs into glucose. Excess glucose is converted into glycogen and stored in your liver and muscles. These glycogen reserves are then used for energy the next day when you are physically active or in between meals.

No. Complex carbohydrates provide a slower, more sustained release of energy, which is ideal for replenishing long-term glycogen stores. Simple carbs cause a rapid spike and crash, which is not beneficial for lasting energy.

A meal with complex carbs in the evening is effective for replenishing glycogen stores overnight, providing energy for the next day. However, an excessively large meal can disrupt sleep and lead to sluggishness.

Liver glycogen is used to regulate blood glucose levels for the entire body, including the brain. Muscle glycogen is reserved exclusively for the muscles' own energy needs during activity.

Feeling tired, or experiencing a 'food coma,' can result from rapid blood sugar spikes caused by simple carbs, followed by a crash. This can be exacerbated by overeating or sleep deprivation.

Prioritize complex carbohydrates like whole grains, vegetables, and legumes. Eat balanced meals that include protein and healthy fats to slow digestion. For intense activity, consider strategic timing of carb intake.

For most daily activities, standard carb intake is sufficient. 'Carb loading' is a specific strategy for endurance athletes participating in prolonged events lasting over 90 minutes to maximize muscle glycogen stores.