What is the recommended ratio of carbohydrates to protein in a recovery meal?

The recommended ratio of carbohydrates to protein in a recovery meal is often cited as 3:1. This ratio is based on the body's needs following intense physical activity, where replenishing glycogen stores and repairing muscle tissue are crucial.

After exercise, the body is primed to absorb nutrients. Consuming carbohydrates helps restore glycogen levels that may have been depleted during the workout. The presence of protein plays a critical role in muscle repair and growth. A ratio of 3:1 indicates that for every three grams of carbohydrates consumed, there should be one gram of protein, promoting optimal recovery by ensuring sufficient glycogen replenishment while providing adequate amino acids for muscle repair.

This specific ratio has been studied in various athletic contexts and is particularly beneficial for endurance athletes or those engaging in prolonged, high-intensity workouts. It strikes a balance that allows the body to recover effectively, preparing it for subsequent training sessions. Other ratios, while they may serve specific goals, do not align with widely accepted recovery strategies for athletes focused on performance and muscle recovery.