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
DOI 10.1152/japplphysiol.00860.2016
More from this paper
- Co-ingesting protein (0.3-0.4 g/kg) with sub-optimal carbohydrate amounts (<1 g/kg/h) accelerates glycogen synthesis by augmenting insulin release, but has no additional effect when carbohydrate intake is adequate (>1 g/kg/h).Good
- High-glycemic index (GI) carbohydrates increase glycogen storage by ~30% over 24 hours compared to low-GI foods when total carbohydrate amount is identical.Good
- Creatine supplementation (20 g/d) augments post-exercise muscle glycogen storage when combined with a high carbohydrate diet, with effects evident as early as 24 hours post-exercise.Moderate
Related findings · Macro partitioning
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