Research
Macro partitioning
Post-exercise carbohydrate ingestion of 1.0-1.5 g/kg/hour is sufficient to maximize muscle glycogen resynthesis rates.
After a hard workout, eat or drink 1-1.5 grams of carbs for every kg of your body weight each hour for up to 6 hours. Split this into small amounts every 30 minutes rather than eating it all at once for better absorption.
GoodSupportsHIGH confidence
the current evidence indicates that an ingestion of carbohydrates ranging from 1.0 to 1.5 grams per kilogram per hour is recommended and is sufficient to achieve maximal glycogen resynthesis (2, 48, 50).
Why this rating
Based on narrative review citing multiple studies.
Source
Athletes’ nutritional demands: a narrative review of nutritional requirements
Adam Tawfiq Amawi et al. · Frontiers in Nutrition · 2024
narrative_reviewCited 115×
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