What is the recovery meal ratio of carbohydrates to protein relative to lean body mass?

• A. carbs 1 g per 2 g protein per kg LBM
• B. carbs 4-5 g per 1 g protein per kg LBM
• C. carbs 2-3 g per 1 g protein per kg LBM
• D. carbs 0.5 g per 1 g protein per kg LBM

Answer: (C)

After a workout, your muscles need both glycogen replenishment and amino acids for repair, and using lean body mass to guide fueling keeps the amounts aligned with the metabolically active tissue you’re rebuilding. The best balance is about 2 to 3 grams of carbohydrate for every 1 gram of protein for each kilogram of lean body mass. This 2–3:1 ratio provides enough carbohydrate to maximize glycogen resynthesis without overloading on carbs, while still supplying ample protein to support muscle protein synthesis and repair.

If you go higher in carbohydrates relative to protein, you risk consuming excess carbs with diminishing returns on repair, whereas a very low carbohydrate ratio would slow glycogen restoration. A 2–3:1 range hits a practical, evidence-aligned balance for post-exercise recovery across common training scenarios.