NCSF Sport Nutrition Specialist Certification (SNS) Practice Test 2026 – The All-in-One Resource to Master Your Certification!

After intense endurance exercise, the body is in a state where it requires replenishment of glycogen stores, which are essential for recovery and performance in subsequent workouts. Consuming carbohydrates post-exercise plays a critical role in this recovery process.

The recommendation is to consume approximately 1.0 to 1.2 grams of carbohydrates per kilogram of body weight per hour to optimize recovery. However, some guidelines suggest that in certain high-intensity or prolonged endurance scenarios, the carbohydrate intake may be expressed at levels up to 1.5 grams per kilogram per hour, particularly if the exercise was exceptionally strenuous or if there are multiple bouts of exercise scheduled in the following hours. This higher intake can be beneficial in maximizing glycogen resynthesis, especially if the athlete needs to perform again within a short recovery window.

The option of 1.2 grams per kilogram is within this optimal range for recovery, allowing for sufficient replenishment of glycogen stores while considering individual variability and intensity of the exercise performed. The recommendations can vary slightly based on factors such as overall diet, specific needs, and the intensity and duration of the exercise. Therefore, 1.2 grams is supported by research for post-exercise recovery, making it a valid choice for adequate carbohydrate replenishment