“After exercise, when glycogen synthesis is elevated, you couldn’t think of a better substrate than refined carbs because most of it will be converted to glycogen,” says Benardot. “You’ve gone to great lengths to return your body to where it can work well again the next day.”
A good rule of thumb is to eat or drink something with a three-to-one or even four-to-one carbs-to-protein ratio, says Brown, whose favorite post-workout drink is chocolate milk.
Austin prescribes a total of six to 20 grams of protein and half a gram to one gram of carbohydrate per kilogram of body weight after a two- to three-hour run. Calculate fluid loss via your sweat rate and replace fluids accordingly. Continue to refuel with mini meals or snacks, eating every two to three hours, she advises.