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.