Best Carbohydrate and Protein Intake to Help Recovery After Endurance Exercise

Coingestion of carbohydrate and protein immediately after endurance exercise may enhance glycogen resynthesis and muscle protein synthesis.

• Short recovery windows (<8 h) may benefit from immediate intake of both macronutrients.
• Carbohydrate is important for glycogen restoration, while protein supports muscle protein remodeling.
• Frequent meals containing adequate carbohydrate and approximately 0.25 g·kg of protein could help restore muscle glycogen fully.
• Sustaining maximal daily rates of muscle protein synthesis may be achieved over prolonged recovery periods (8 to 24 h) with proper nutrition.
• Endurance athletes may improve postexercise recovery and subsequent performance by optimizing carbohydrate and protein intake.

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