Which nutrition timing practice is recommended after a track workout?

• A. Carbohydrates with protein within 30–60 minutes after training.
• B. Water only for several hours with no meals.
• C. High-fat meal immediately after training.
• D. Fasting until the next workout.

Answer: (A)

After a track workout, the body is primed to replenish energy stores and repair muscle tissue. Taking in carbohydrates with protein within about 30–60 minutes after training supplies glucose to rebuild glycogen stores and provides amino acids for muscle protein synthesis. This combination supports faster recovery and helps you feel ready for the next session. A high-fat meal right after training can slow digestion and won’t prioritize rapid glycogen replenishment. Hydration matters, but water alone doesn’t restore glycogen or repair muscles, and fasting until the next workout deprives muscles of needed nutrients, slowing recovery. So, pairing carbohydrates with protein in the 30–60 minute window is the best post-workout strategy. For example, a recovery drink or snack that includes both carbs and protein is a practical option.