Do carbohydrates help replenish glycogen and improve recovery?
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3 Answers
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Carbs help refill glycogen and speed recovery, especially after hard or long workouts. In my experience, a post-workout meal with carbs and protein makes a real difference in energy and soreness. What I do after workouts:
- Post-workout target: aim for about 0.8, 1.0 g of carbs per kg of body weight within the first 1, 2 hours, then match with another carb-containing meal or snack in the next few hours if you’re training again soon.
- Good carb choices: rice, potatoes, oats, fruit, yogurt with granola.
- Pair carbs with protein (around 20, 25 g) to support repair.
- Hydrate and add electrolytes if you’ve sweated a lot.
- If you have diabetes or any metabolic condition, talk with a clinician before changing your diet.
- Post-workout target: aim for about 0.8, 1.0 g of carbs per kg of body weight within the first 1, 2 hours, then match with another carb-containing meal or snack in the next few hours if you’re training again soon.
- Good carb choices: rice, potatoes, oats, fruit, yogurt with granola.
- Pair carbs with protein (around 20, 25 g) to support repair.
- Hydrate and add electrolytes if you’ve sweated a lot.
- If you have diabetes or any metabolic condition, talk with a clinician before changing your diet.
Carbs help refill glycogen and speed recovery, especially after hard or long workouts. In my experience, a post-workout meal with carbs and protein makes a real difference in energy and soreness. What I do after workouts:
- Post-workout target: aim for about 0.8, 1.0 g of carbs per kg of body weight within the first 1, 2 hours, then match with another carb-containing meal or snack in the next few hours if you’re training again soon.
- Good carb choices: rice, potatoes, oats, fruit, yogurt with granola.
- Pair carbs with protein (around 20, 25 g) to support repair.
- Hydrate and add electrolytes if you’ve sweated a lot.
- If you have diabetes or any metabolic condition, talk with a clinician before changing your diet.
- Post-workout target: aim for about 0.8, 1.0 g of carbs per kg of body weight within the first 1, 2 hours, then match with another carb-containing meal or snack in the next few hours if you’re training again soon.
- Good carb choices: rice, potatoes, oats, fruit, yogurt with granola.
- Pair carbs with protein (around 20, 25 g) to support repair.
- Hydrate and add electrolytes if you’ve sweated a lot.
- If you have diabetes or any metabolic condition, talk with a clinician before changing your diet.
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Carbs help replenish glycogen and aid recovery after workouts. Have a carb‑rich snack or meal within 1, 2 hours post‑exercise, and include some protein (banana + yogurt; or rice with chicken). For long or intense sessions, spread carb intake over the next few hours. Personal note: a smoothie after runs works for me. Safety: if you have diabetes or metabolic issues, check with a clinician before changing carbs.
Carbs help replenish glycogen and aid recovery after workouts. Have a carb‑rich snack or meal within 1, 2 hours post‑exercise, and include some protein (banana + yogurt; or rice with chicken). For long or intense sessions, spread carb intake over the next few hours. Personal note: a smoothie after runs works for me. Safety: if you have diabetes or metabolic issues, check with a clinician before changing carbs.
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Carbs replenish glycogen and aid recovery. Post-workout targets: 1, 1.2 g/kg carbs within 0, 4 hours, plus 0.25, 0.3 g/kg protein; stay hydrated. Safety: diabetics/kidney disease should consult a clinician.
Carbs replenish glycogen and aid recovery. Post-workout targets: 1, 1.2 g/kg carbs within 0, 4 hours, plus 0.25, 0.3 g/kg protein; stay hydrated. Safety: diabetics/kidney disease should consult a clinician.
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