Macro partitioning
Post-exercise ingestion of 1.2 g/kg/hour of carbohydrates for 6 hours, combined with 0.2-0.4 g/kg/hour of protein, optimizes glycogen restoration and muscle recovery in athletes, mitigating the risk of Overtraining Syndrome.
After intense training, prioritize eating carbohydrates immediately. Aim for 1.2 grams of carbs per kilogram of body weight each hour for the next 6 hours. Include 10-20 grams of high-quality protein in the first hour. Also, drink enough fluids to replace 150% of the weight you lost during exercise over those 6 hours.
Repor até 150% do líquido perdido nas 6 horas subsequentes à atividade; ingerir 1,2 g de carboidratos por kg de peso corporal de hora em hora nas primeiras 6 horas; consumir entre 10 a 20 g de proteína na primeira hora após a atividade (Heaton et al., 2017).
Why this rating
The paper is a narrative review citing established guidelines (Heaton et al., Beelen et al.) rather than presenting new primary data.
Source
Contribuição da nutrição para a prevenção e recuperação da Síndrome do Overtraining em atletas
Diego Pereira et al. · Brazilian Journal of Health Review · 2024
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