Recovery window: 30-minute post-effort nutrition for muscle protein synthesis

30-45 minutes after exercise when carbohydrate and protein intake maximizes glycogen resynthesis and muscle recovery.

The metabolic window covers the first 30-45 minutes after exercise, when muscles are particularly insulin-sensitive. Glycogen resynthesis is 2-3x faster in this window than beyond 2 h. The reference recommendation is 1.2 g/kg carbohydrates + 0.3-0.4 g/kg protein within 30 min. For a 70 kg athlete: 84 g carbs + 21-28 g protein, e.g., a large bowl of pasta with protein powder, or 2-3 plain yogurts with a banana.

Source Jeukendroop et al., 2009: Co-ingestion of protein and carbohydrate increases post-exercise muscle protein synthesis, Applied Physiology, Nutrition and Metabolism