Research
Macro partitioning
Biathletes should consume a recovery meal containing approximately 0.3 g/kg of protein and 1.2 g/kg of carbohydrates immediately after key training sessions or races to optimize glycogen resynthesis and muscle repair.
Within 30 minutes of finishing a hard session or race, eat a meal with 0.3 grams of protein and 1.2 grams of carbohydrates per kilogram of body weight. A recovery shake is a convenient option if you can't eat a full meal immediately.
ModerateSupportsMEDIUM confidence
When recovery is a priority, biathletes should consume a meal comprising protein (approximately 0.3 g/kg) and carbohydrates (approximately 1.2 g/kg) before key training sessions.
Why this rating
The recommendation is based on general endurance sports guidelines and specific studies on glycogen resynthesis, but not directly on biathlon-specific trials.
Source
Nutritional Strategies for Olympic Biathletes: A Practical Review
Mateusz Gawełczyk et al. · Nutrients · 2025
narrative_reviewCited 1×
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