When you’re out spinning up steep climbs or logging marathon miles, what you fuel with mid-ride or mid-run differs from what you need after crossing the finish line. Nailing the right mix of carbohydrates and protein during a hard session will keep your engine running smoothly, while the post-workout combo drives muscle repair and replenishes glycogen. Here’s how to dial in your macros so you can nail your nutrition every time.

Macronutrient Balancing: Performance vs. Recovery

During exercise, your primary goal is to maintain blood glucose and postpone muscle breakdown. That means carbs rule, but adding a touch of protein can blunt muscle damage on ultra-long efforts. Afterward, you’ll want to flip the script and go with a 3:1 or 4:1 carb-to-protein ratio within 30 minutes jump-starts recovery, topping off energy stores and rebuilding muscle.

During Hard Training: Carbs First, Protein Second

For most workouts under three hours, aim for 30–60 g of carbs per hour. If you weigh 155lbs, that’s 28–56 g carbs each 60 minutes. To protect muscle tissue, especially in long ultras or century rides, add 0.1–0.2 g/kg/h of protein, or roughly 7–14 g protein per hour for that same 155lb athlete.

• Running vs. biking: Running jostles your gut, so pure carb sources (gels, chews) are often easier than protein-infused snacks. Biking allows gentler digestion—consider bars or blended drinks with carbs + BCAAs.
• Gender Considerations: Women’s slightly lower body mass means absolute carb/protein needs may be on the lower end of ranges. Men often require the higher end but always calculate per kg to be precise.

Practical During-Session Picks

• Clif Shot Bloks + BCAAs: 25 g carbs + 5 g amino acids per pouch 
• Homemade trail mix:2 parts dried fruit to 1 part roasted chickpeas (30 g carbs + 5g protein per 1/3 cup)
• Electrolyte drink + whey shot: 20–30g carbs in drink + 10g whey isolate 

Post-Workout Recovery: Carbs and Protein in Tandem

Once you’re off the bike or finished your last rep, the clock starts ticking on the “anabolic window”. Within 30 minutes, shoot for 1–1.2g carbs/kg (70–84g for a 155lbs athlete) paired with 0.25–0.3g protein/kg (17–21g protein). Two hours later, follow up with a balanced meal. 

Why the Ratio Matters

• Carbs refill muscle glycogen—your energy “tank.”
• Protein delivers amino acids for muscle repair and adaptations. 

Practical Snack and Meal Ideas 

Here are quick, portable options that hit recovery ratios without extra prep:

• Chocolate Milk ~50g carbs + 10g protein per 16oz glass (5:1 ratio).
• Greek Yogurt Parfait 1 cup non-fat yogurt + ½ cup granola + 1T honey → ~45g carbs + 20g protein (2:1 ratio)
• Turkey and Avocado Wrap Whole-wheat tortilla + 4oz turkey + ½ cup spinach + 1T hummus → ~40g carbs + 25g protein
• INVIGOR8 Superfood Shake 20g whey protein powder (3:1 ratio) mixed with water

Timing Is Everything

• During session: Fuel every 20–30 minutes with carbs; protein every 60 minutes if your session exceeds two hours.
• Immediate recovery: Consume your recovery snack or shake within 30 minutes of finishing.
• Second meal: Eat a balanced meal (30–50g protein, 60–100g carbs) within two hours to solidify recovery.

Dialing In for You: Weight, Gender, and Duration

• Calculate per kilogram: Always base carbs and protein on bodyweight—0.36–0.45 protein/lb and 0.5–2g carbs/lb.
• Adjust for gender: Women generally use the lower end of ranges; men skew higher—fine-tune in training.
• Match your session:
  • Short, high-intensity (1 hour) 30–45 g carbs, minimal protein.
  • Moderate (2–3 hours) 45–60 g carbs + 0.045 g protein per lb of body weight
  • Ultra-endurance (4+ hours) 60–90 g carbs + 0.07–0.09 g protein per lb of body weight