The Recovery Fuel Lab Recover. Refuel. Perform. Evidence

Recovery Check

Five questions on dose, timing, and context.

1 A 70 kg athlete trains again in 5 hours after a hard session. About how much carbohydrate per hour should they aim for early in recovery? 10-20 g per hour 70-84 g per hour 200 g per hour

2 About how much protein should an 80 kg athlete eat at a recovery meal? 24-32 g 5-10 g 80-100 g

3 Why does a recovery drink work better with some sodium in it? Sodium adds calories for glycogen. Sodium helps the body retain fluid and keeps you thirsty. Sodium builds muscle protein.

4 When does the exact timing of post-exercise carbohydrate matter most? When the next session is more than 24 hours away. When the next session is less than about 8 hours away. Timing never matters. Only the total counts.

5 Which statement best describes a food-first approach? Supplements are always harmful and should be avoided. Whole foods are the foundation; supplements fill specific gaps when food is impractical. Food and supplements are interchangeable.

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