After practice, carbohydrate intake is recommended at roughly what amount per kilogram until the next meal?

After practice, carbohydrate intake is recommended at roughly what amount per kilogram until the next meal?

• A. 1-2 g/kg
• B. 0 g/kg
• C. 5-10 g/kg
• D. Only water

Answer: (A)

After exercise, the body’s glycogen stores in muscle and liver are reduced, so reloading carbohydrates helps recovery and readiness for the next session. A practical amount is roughly 1–2 grams of carbohydrate per kilogram of body weight to consume after training and up until your next meal. This range provides enough carbohydrate to start restoring glycogen without overloading the gut or adding unnecessary calories. Choosing less than this (0 g/kg) would slow glycogen replenishment, while significantly more (5–10 g/kg) would be excessive in the same window and could cause discomfort. Drinking only water misses the opportunity to restore energy stores and support faster recovery.

After exercise, the body’s glycogen stores in muscle and liver are reduced, so reloading carbohydrates helps recovery and readiness for the next session. A practical amount is roughly 1–2 grams of carbohydrate per kilogram of body weight to consume after training and up until your next meal. This range provides enough carbohydrate to start restoring glycogen without overloading the gut or adding unnecessary calories. Choosing less than this (0 g/kg) would slow glycogen replenishment, while significantly more (5–10 g/kg) would be excessive in the same window and could cause discomfort. Drinking only water misses the opportunity to restore energy stores and support faster recovery.