Research
Macro partitioning
Post-exercise co-ingestion of carbohydrate and protein (approx. 20g protein + 0.8 g/kg/h carb) optimizes recovery by maximizing muscle protein synthesis and glycogen resynthesis.
After your workout, eat a mix of carbs and protein. Aim for about 20g of protein and some carbs (around 0.8g per kg of body weight). This helps your muscles recover faster and rebuild glycogen better than eating just one or the other.
GoodSupportsHIGH confidence
Thus the combined ingestion of carbohydrate and protein acutely following resistance training results in more favourable recovery outcomes, including restoration of muscle glycogen stores and muscle protein metabolism, than the ingestion of either nutrient alone
Why this rating
Supported by multiple studies cited (Miller et al., van Loon et al.).
Source
Nutrition guidelines for strength sports: Sprinting, weightlifting, throwing events, and bodybuilding
Gary Slater et al. · Journal of Sports Sciences · 2011
narrative_reviewCited 198×
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