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 Nutrition Window Calculator

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.

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Frequently Asked Questions

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

How quickly does glycogen replenish?

Does recovery nutrition matter if next session is tomorrow?