It is necessary to stock back glycogen drained by the effort. During it you degrade your muscle mass. That is the reason why your body needs proteins to repais muscles' fibers. The fact to add carbohydrates to proteins allows to use proteins for plastic use and no energetic use. It enables to repais micro-sores and prevent the proteic hunger.

Proteic synthesis happens within 2h after the effort. Thus it is the best moment to absorb carbohydrates and proteins. A 4/1 ratio is perfect. One chill bar with a handful of nuts. A recovery drink is highly recommender as your body absorb faster drinks than food.

It is really important to rehydrate yourself properly during the 6h post effort. You need to drink 150% of your usual water intake. While waiting for the meal it is recommended to take 1 to 1,2g of carbohydrates every 15-30 minutes.

Careful : The recommendations here are general ones and need to be tailored depending your degree of tolerability.

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