Micronutrients & recovery
Post-exercise muscle glycogen resynthesis plateaus at approximately 5-6% per hour (5-6 mmol kg-1 h-1) when consuming 50g of high-glycemic carbohydrate every 2 hours, and does not increase with higher doses (100g+).
After intense exercise, eat or drink 50 grams of carbohydrates every 2 hours. Do not try to eat more than 50g per sitting to speed up recovery; your body cannot store it faster than this rate. Use high-glycemic liquids (glucose/sucrose/maltodextrin solutions) if you feel too full to eat solid food. Aim for a total of ~600g over 24 hours.
They reported that glycogen synthesis increased from 2% per h (i.e. 2 mmol kg-1 h-1) when 25 g was ingested every 2 h to 5-6% per h (i.e. 5-6 mmol -1 h-1) when 50 g was ingested every 2 h. However, they did not observe muscle glycogen synthesis to increase to more than 5-6% per h (i.e. 5-6 mmol kg-1 h-1) when 100, 112 or 225 g were ingested every 2 h.
Why this rating
Based on multiple cited studies (Blom, Ivy, Reed) showing consistent plateauing of synthesis rates.
Source
Timing and method of increased carbohydrate intake to cope with heavy training, competition and recovery
Edward F. Coyle · Journal of Sports Sciences · 1991
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