Research
Macro partitioning
Post-exercise carbohydrate intake of approximately 1.2 g/kg body mass per hour for up to 4 hours is essential for restoring glycogen reserves, supporting immune system energy needs, and facilitating tissue repair.
After your workout, eat about 1.2 grams of carbohydrates for every kilogram of your body weight each hour for the next 4 hours. For example, if you weigh 70kg, aim for 84g of carbs per hour. This helps refill your energy stores and supports your immune system. Don't fear carbs here; they are essential for recovery.
GoodSupportsHIGH confidence
Carbohydrate intake (~1.2 g/kg body mass per hour for up to 4 h post-exercise) is essential not only in restoring glycogen reserves but also in supporting the energy needs of the immune system and facilitating tissue repair.
Why this rating
Supported by multiple professional organizations (IOC, GSSI, UEFA, ISSN) and cited meta-analyses/reviews.
Source
The 4Rs Framework of Sports Nutrition: An Update with Recommendations to Evaluate Allostatic Load in Athletes
Diego A. Bonilla et al. · Life · 2025
narrative_reviewCited 5×
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