Research
Macro partitioning
For rapid glycogen restoration (<4h recovery), aggressive carbohydrate refeeding (1.2 g/kg/h) with high glycemic index sources, optionally combined with protein (0.2-0.4 g/kg/h) or caffeine, is recommended.
If you have another intense workout within 4 hours, eat 1.2 grams of carbohydrates per kg of body weight per hour. Choose high glycemic index carbs (like white rice or sports drinks). You can also add a small amount of protein (0.2-0.4 g/kg/h) or caffeine (3-8 mg/kg) to help.
StrongSupportsHIGH confidence
If rapid restoration of glycogen is required (< 4 h of recovery time) then the following strategies should be considered: aggressive carbohydrate refeeding (1.2 g/kg/h) with a preference towards carbohydrate sources that have a high (> 70) glycemic index... combining carbohydrates (0.8 g/kg/h) with protein (0.2–0.4 g/kg/h)
Why this rating
Position stand recommendation based on reviewed literature.
Source
International society of sports nutrition position stand: nutrient timing
Chad M. Kerksick et al. · Journal of the International Society of Sports Nutrition · 2017
DOI 10.1186/s12970-017-0189-4
narrative_reviewCited 590×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
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