It has been observed that muscle glycogen synthesis is as rapid if carbohydrate is consumed immediately after exercise as opposed to waiting several hours. For a highest muscle glycogen synthesis rates, it is recommended that large amount of carbohydrate (1.2-1.5•g•kg-1•h-1) are consumed immediately post-exercise and at 30-mm intervals for a period of 4-h post-exercise. If a lighter carbohydrate supplement is desired, however, glycogen synthesis can be enhanced with addition of protein. Furthermore, the combination of carbohydrate and protein has the added benefit of stimulating protein synthesis and muscle tissue repair.