How many carbs should I take after running to support recovery?

Focus on consuming your adequate daily carb target tailored to your training intensity and duration when there's enough time for recovery (>24 hours). If limited time is available for recovery (<24 hours): consider to boost acute rapid recovery by consuming carbs at a rate of 1–1.2g/kg body weight within the first hour post-exercise. Sustain this intake every hour, up to 3-4 hours after exercise.

Written by: The Athlete’s FoodCoach, on 22-05-2024

Inadequate carb intake can result in decreased energy levels, impaired performance, and prolonged recovery times. The right intake of carbs supports:

Glycogen replenishment: Carbs are essential for replenishing the glycogen stores in your muscles and liver, which are utilized to varying extents during your run.
Support muscle recovery: Sufficient carb ingestion provides the necessary energy for repairing damaged muscle tissues and may help suppress MPB. This aids in reducing muscle soreness and accelerates overall recovery after running.
Support immune system: By replenishing glycogen and providing fuel for immune cells, adequate carb intake can help reduce the risk of immune suppression and overreaching, supporting overall immune health and facilitating recovery.

Prolonged recovery period (>24h): Consuming adequate daily carbs, regardless of timing or pattern after exercise, is the most important nutritional strategy to maximise muscle glycogen resynthesis during prolonged (>24h) recovery periods.
Limited recovery period ('<'24h): If limited time if available for recovery ('<'24H) consider to boost acute rapid recovery ('<'24H) aim to consume carbs at a rate of 1–1.2g/kg body weight within the first hour post-exercise. Sustain this intake every hour, up to 3-4 hours after exercise.

- Carb: carbohydrates are macro-nutrient found in various forms, including sugars, starches, and dietary fiber, primarily serving the function of providing energy to the body
- Glycogen: stored form of carbs in the muscles and liver, serving as a readily accessible source of energy for the body during periods of high energy demand.
- Glycogen resynthesis: the process by which glycogen stores are replenished in muscle and liver cells after they have been depleted during physical activity, particularly during high-intensity or prolonged exercise.
- MPB: Muscle Protein Breakdown, which refers to the process where muscle proteins are broken down or degraded within the body. In the context of exercise and nutrition, the balance between muscle protein breakdown and synthesis is crucial for overall muscle health and adaptation.
- Immune system: The immune system recognizes, attacks, and destroys things foreign to the body. The system protects the body against infections caused by bacteria, viruses, fungi and parasites.
- Immune suppression: refers to a temporary weakening of the immune system following prolonged or intense cycling sessions, making cyclists more vulnerable to infections or illnesses.
- Overreaching: Refers to a state of temporary fatigue or performance decline resulting from an excessive training load, often characterized by decreased performance and increased fatigue beyond normal training limits.

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