Plan recovery nutrition after training.
Recovery nutrition has three jobs: supply amino acids for repair, restore the glycogen the session used, and replace fluid lost as sweat. Protein is sized at about 0.4 g per kilogram of body weight, the point where the synthesis response is close to maximal. Carbohydrate scales with how much glycogen the work actually depleted, so intensity and duration both feed into it — an easy hour needs a fraction of what a hard one does. Fluid replacement uses roughly 1.4 litres per kilogram of body weight lost, the extra covering ongoing urine losses during rehydration.
Protein dose
Protein = body weight x 0.4 g/kg
Carbohydrate
Carbohydrate = body weight x intensity factor (0.3-1.2 g/kg) x duration factor
Rehydration
Fluid ml = kilograms of body weight lost x 1375
These figures are population-average estimates for general planning only and are not medical or dietetic advice. Individual energy and nutrient needs vary widely with body composition, activity, medication and health status. Consult a qualified health professional or registered dietitian before making significant changes to what you eat, and especially if you are pregnant or breastfeeding, are under 18, or have a medical condition or a history of disordered eating.
Only if you trained fasted or have another session within about eight hours. Otherwise the sensitivity to protein and carbohydrate stays elevated for many hours, and eating within a couple of hours is enough.
Because drinking a volume of fluid triggers urine production, so some of what you drink is not retained. Replacing 125 to 150 percent of the deficit over the following hours restores fluid balance more reliably.
Less so than after endurance work, since resistance training depletes glycogen only partially. The moderate setting is usually appropriate for a normal lifting session.