Research
Macro partitioning
Post-exercise co-ingestion of protein with carbohydrates (1.2 g/kg/day carbohydrate) accelerates protein synthesis and recovery more effectively than carbohydrates alone.
After a game or hard practice, eat a meal or snack containing both protein and carbohydrates as soon as possible. The paper suggests a carbohydrate target of 1.2 g/kg paired with protein. This combination speeds up muscle repair better than carbs alone.
GoodSupportsHIGH confidence
Ideally, co-ingestion of protein with 1.2 g · kg−1 · day−1 carbohydrate as soon as possible after the match has been shown to accelerate protein synthesis (Howarth, Moreau, Phillips, & Gibala, 2009), and so foods and/or supplements containing both macronutrients benefit recovery.
Why this rating
Cites specific research (Howarth et al., 2009) demonstrating accelerated protein synthesis.
Source
Sport-specific nutrition: Practical strategies for team sports
Francis E. Holway et al. · Journal of Sports Sciences · 2011
narrative_reviewCited 185×
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