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Post-exercise nutrition is essential for optimization of recovery, muscle building, glycogen replacement, and fluid and electrolyte replacement. Here are the main recommendations from the top experts in nutrition science.
1-1.2 g/kg/hr grams of carbs/kg body weight during first four hours and then resume normal eating.
16-24 oz. of water or sports drink for every pound of body weight lost during exercise.
Based on extent of sweat loss (If sweat water and electrolytes are not replaced, then the person will dehydrate)
Ratio of about 3:1 or 4:1 carbohydrate to protein
Position of the American Dietetic Association, Dietitians of Canada, American College of Sports Medicine. Journal of the American Dietetic Association. 2009;109: 509-527.
International Society of Sports Nutrition. Journal of the International Society of Sports Nutrition. 2008;17-28.
American College of Sports Medicine. Medicine & Science in Sports & Exercise. 2007;39:377-390.