Post-Workout Recovery Calculator

The Anabolic Window

While the "30-minute window" is largely a myth, getting nutrients within 2-3 hours post-workout is crucial for optimal recovery, especially if you train twice a day.

The Logic of Ratios

• Carbohydrates: Replenish muscle glycogen (energy stores). High intensity means more depletion.
• Protein: Provides amino acids for muscle repair.
• 2:1 Ratio: Standard for hypertrophy training (e.g., 60g Carbs / 30g Protein).
• 4:1 Ratio: Standard for endurance athletes (Marathon/Triathlon) to prioritize glycogen refill.