Macro partitioning
Athletes should consume 5-12 g/kg/day of carbohydrates depending on training volume to optimize muscle glycogen restoration, with immediate post-exercise intake (1.0-1.2 g/kg/h) being critical when recovery time between sessions is less than 8 hours.
To maximize recovery, eat 5-12 grams of carbohydrates per kilogram of body weight daily, scaled to your training hours. If you train multiple times a day or have less than 8 hours between sessions, start eating carbohydrates immediately after finishing. Aim for 1.0-1.2 grams of carbs per kg of body weight per hour for the first 4 hours. If you feel too full to eat large meals, switch to liquid carbs or smaller, frequent snacks. Prioritize moderate-to-high glycemic index foods for faster storage.
Athletes should aim to achieve carbohydrate intakes to meet the fuel requirements of their training programme and to optimize restoration of muscle glycogen stores between workouts... When the period between exercise sessions is < 8 h, the athlete should begin carbohydrate intake as soon as practical after the first workout to maximize the effective recovery time between sessions.
Why this rating
Based on a review of multiple human biopsy studies and meta-analyses of glycogen synthesis rates.
Source
Carbohydrates and fat for training and recovery
Louise M. Burke et al. · Journal of Sports Sciences · 2003
DOI 10.1080/0264041031000140527
More from this paper
- Co-ingesting protein with carbohydrates enhances muscle glycogen storage rates, but only when carbohydrate intake is suboptimal (below the storage threshold) or when feeding intervals are greater than 1 hour.Good
- Alcohol consumption immediately post-exercise impairs muscle glycogen storage by displacing carbohydrates and potentially interfering with synthesis, particularly in the first 8 hours of recovery.Moderate
Related findings · Macro partitioning
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- Resistance exercise training combined with sufficient dietary protein intake acts synergistically to maximize skeletal muscle hypertrophy, with protein intake saturating around 1.6 g/kg/day for general populations and potentially requiring 2.0-2.2 g/kg/day for resistance-trained individuals.Strong
- Trans fats should be completely eliminated from the diet, as they increase LDL cholesterol, decrease HDL cholesterol, and are directly associated with increased coronary risk.Strong
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