After a long workout (1-3 hours), you should eat 7-10 grams of carbs and about 1.8-2 grams of protein for every kilo you weigh to help your body recover best.

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Pro

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Against

Evidence from Studies

Supporting (1)

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Community contributions welcome

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Effect of Different Carbohydrate Intakes within 24 Hours after Glycogen Depletion on Muscle Glycogen Recovery in Japanese Endurance Athletes

Randomized Controlled Trial

Human

2022 Mar 22

The study shows that eating 7–10 grams of carbs per kilogram of body weight after hard exercise helps muscles recover their energy, which matches part of the claim. But the study didn’t look at protein, so we can’t say if that part is right.

Contradicting (0)

0

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No contradicting evidence found

Gold Standard Evidence Needed

According to GRADE and EBM methodology, here is what ideal scientific evidence would look like to definitively prove or disprove this specific claim, ordered from strongest to weakest evidence.

Similar Assertions

If you've just done an hour of medium-intensity exercise, eating 5–7 grams of carbs and 1.5–1.8 grams of protein for every kilogram you weigh can help your body recover best.

0

95%

If you're doing something intense for 4 hours or longer, you should eat 10–12 grams of carbs and 2 grams of protein for every kilo you weigh to keep your body fueled.

0

88%

After working out, eating carbs and protein—about 3–5 grams of carbs and 1.2–1.5 grams of protein for every kilo you weigh—helps your body recover better.

36

0

87%

If you're a healthy, active young person working out, eating more protein helps your muscles recover — but only up to a point. After about 1.6 grams of protein per kilo of body weight each day, your body can't use any extra to build more muscle.

31

0

75%

The more intense or longer your workout, the more carbs and protein your body needs to keep up.

0

72%