What is the recommended carbohydrate refueling rate following intense exercise?

The recommended carbohydrate refueling rate following intense exercise is crucial for replenishing glycogen stores and optimizing recovery. The range of 1 to 1.2 grams of carbohydrate per kilogram of body weight per hour is based on research showing that this amount is effective in promoting glycogen synthesis after prolonged or intense exercise. This rate helps to ensure that muscle glycogen stores are restored efficiently, which can be especially important for athletes who may have subsequent training sessions or competitions within a short time frame.

This refueling rate allows for optimal recovery while also accommodating the body's physiological responses to exercise, such as increased insulin sensitivity, which enhances glucose uptake into muscle cells. The choice of 1 to 1.2 g/kg/hour has been widely supported in sports nutrition guidelines as a general recommendation for athletes in recovery phases.