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.

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.

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.

If you're already fit and eat a decent amount of protein, boosting your intake even higher with supplements won’t change your muscle, fat, or performance—as long as your workout routine stays the same.

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.