What is recommended after endurance exercise to aid recovery?

• A. Protein and carbs
• B. High-fat snack
• C. Water only
• D. No nutrition

Answer: (A)

After endurance work, the body needs both energy to top up stores and nutrients to repair stressed muscles. The best recovery approach is to have both carbohydrates and protein because they work together: carbohydrates quickly replenish glycogen stores that fuel prolonged activity, while protein provides amino acids needed to repair and build muscle tissue. Getting these soon after exercise—ideally within the first hour—helps you recover faster and prepare for your next session. A high-fat snack isn’t ideal right away because fats slow digestion and don’t supply glycogen fast enough. Water alone won’t restore energy or provide the building blocks for repair, and no nutrition misses both goals.