Research
Macro partitioning
Female athletes should rapidly consume at least 0.75 g of carbohydrates per kg of body weight immediately following prolonged exercise to maximize muscle glycogen resynthesis rates.
Right after your long workout, eat carbohydrates equal to 0.75 grams per kilogram of your body weight. For example, if you weigh 60 kg, eat 45 grams of carbs (e.g., a chocolate milk and a granola bar). This helps your muscles recover and replenish their energy stores quickly.
GoodSupportsHIGH confidence
Therefore, in an ideal situation, females should focus on rapid consumption of at least 0.75 g/kg of carbohydrate following prolonged exercise in order to restore spent muscle glycogen.
Why this rating
Based on narrative review of studies on post-exercise carbohydrate supplementation in women.
Source
Sex differences and considerations for female specific nutritional strategies: a narrative review
Kealey J. Wohlgemuth et al. · Journal of the International Society of Sports Nutrition · 2021
narrative_reviewCited 102×
Read the paper This is one finding among thousands. Every one is graded and traced to its source, so you can see what the evidence actually supports. Browse the research →