Macro partitioning

Adding protein (>=20g) to suboptimal carbohydrate intake (less than 1.2 g/kg/h) enhances muscle glycogen storage rates during recovery.

If you can't eat enough carbs after a workout (less than 1.2g per kg of body weight), add 20 grams of protein to your recovery meal. This helps your muscles store glycogen faster than carbs alone would.