What is the optimal post-exercise carb and protein ratio?

For rapid glycogen recovery (next session within 8 hours): 1.2 g/kg/hr carbohydrate for 4 hours. Adding 0.3 g/kg protein co-ingested with carbs increases glycogen resynthesis by ~35% compared to carbs alone.

How quickly does glycogen replenish?

Glycogen resynthesis is fastest in the first 30-60 minutes post-exercise (2-3x normal rate). By 24 hours with adequate carbohydrate intake (7-10 g/kg/day for endurance athletes), glycogen is fully restored.

Does recovery nutrition matter if next session is tomorrow?

For same-day or next-morning training (under 24 hours recovery), optimizing immediate post-exercise nutrition significantly impacts next session quality. For 48+ hour recovery, total daily intake matters more than timing.

Recovery Free Online Calculator and Tools

How It Works

Calculate carbohydrate and protein targets for the post-exercise recovery window (0-4 hours) based on exercise type, duration, intensity, and time to next training session

Each component has a specific meaning:

Exercise type — The exercise type recorded for the scenario being assessed.
Duration — The duration recorded for the scenario being assessed.
Intensity — The intensity recorded for the scenario being assessed.
Time — The time recorded for the scenario being assessed.

Note: Interpret the recovery nutrition result against the thresholds and context described above.

How to Use

Enter the exercise type, duration, intensity, time for the scenario you are assessing. Calculate carbohydrate and protein targets for the post-exercise recovery window (0-4 hours) based on exercise type, duration, intensity, and time to next training session. Use the recovery nutrition result to inform your calculation.

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