Macro partitioning
Post-exercise carbohydrate intake of approximately 1 g/kg body mass optimizes early-phase (0-4 h) muscle glycogen resynthesis rates.
To maximize glycogen recovery after intense exercise, consume about 1 gram of carbohydrates per kilogram of body weight within the first 4 hours. This is the most effective strategy for rapid refueling. If you cannot eat immediately, ensure you consume enough total carbohydrates over the next 8+ hours, as the total amount matters more than the exact timing in the later recovery phase.
In the early post-exercise period (0-4 h), glycogen depletion provides a strong drive for its own resynthesis, with the provision of carbohydrate (CHO; ~ 1 g/kg body mass [BM]) optimizing this process.
Why this rating
The paper is a comprehensive review by leading experts citing multiple dose-response studies.
Source
Postexercise muscle glycogen resynthesis in humans
Louise M. Burke et al. · Journal of Applied Physiology · 2016
This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →