how many hours after exercise will your body continue to burn fat and sugar?

The body continues to burn fat and sugar for several hours after exercise due to a phenomenon called excess post-exercise oxygen consumption (EPOC), or the "afterburn effect." The afterburn effect can last from about 30 minutes to as long as 38 hours post-exercise, depending on the intensity of the workout. High-intensity interval training (HIIT) in particular leads to a higher and longer-lasting EPOC, where the body preferentially metabolizes fat to replenish muscle glycogen and repair tissues during recovery. The body's fuel utilization after exercise depends on factors such as exercise intensity and duration, as well as whether carbohydrates were consumed before or after exercise. Typically, fat oxidation increases after muscle glycogen is depleted, which can take 1-2 hours of moderate to high-intensity exercise. During recovery, especially after intense sessions, fat becomes a primary fuel source over several hours. Moreover, research suggests that the timing of food intake relative to exercise influences fat burning during recovery, with some differences observed between men and women regarding carbohydrate consumption timing and its effect on fat oxidation. In summary, the body can continue to burn fat and sugar for up to around 2 to 38 hours after exercise, with the exact duration influenced by exercise type, intensity, duration, and nutrition timing.