Macro partitioning
Postexercise carbohydrate ingestion at 1.2 g · kg–1 · hr–1 maximizes muscle glycogen synthesis rates, and adding protein does not further increase synthesis rates at this dosage.
To maximize glycogen recovery after intense exercise, consume 1.2 grams of carbohydrate per kilogram of body weight per hour, split into doses every 15-30 minutes. You do not need to add protein to speed this up if you are hitting this carbohydrate target. However, if you cannot eat that much carbohydrate, adding 0.2-0.4 g/kg/hr of protein will help you achieve the same glycogen replenishment rate with less total carbohydrate.
Coingestion of protein and/or amino acids does not seem to further increase muscle glycogen-synthesis rates when CHO intake exceeds 1.2 g · kg–1 · hr–1.
Why this rating
The paper is a comprehensive scholarly review citing multiple controlled trials and meta-analyses.
Source
Nutritional Strategies to Promote Postexercise Recovery
Milou Beelen et al. · International Journal of Sport Nutrition and Exercise Metabolism · 2010
DOI 10.1123/ijsnem.20.6.515
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