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.

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.

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.

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.

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.

If Japanese male endurance athletes eat only 5 grams of carbs per kilo of body weight after tough exercise, their muscles don’t fully refill their energy stores in 24 hours. But if they eat 7 or 10 grams per kilo, their muscles do recover completely in that time.