Post-Workout Recovery Calculator

This recovery calculator builds four targets from body size and the workout description. Protein is a direct body-weight calculation whose multiplier depends on sport type: strength uses 0.4 gram per kilogram, endurance 0.3, and hybrid training 0.35 -- each falling within the 0.25-0.40 g/kg per-dose range the International Society of Sports Nutrition's 2017 position stand on nutrient timing identifies as most favorable for muscle protein synthesis when consumed as a 20-40 g dose in the post-exercise window. The leucine target is then estimated as ten percent of that rounded protein amount. Consequently, duration and intensity do not change protein or leucine in this model. Carbohydrate is more responsive to the session details. A sport-specific base of 0.6, 1.2, or 0.9 gram per kilogram is multiplied by an intensity factor of 0.8, 1.0, or 1.3 and by duration in hours.

The duration factor stops growing once the workout reaches two hours, so a three-hour entry does not produce more carbohydrate than a two-hour entry at otherwise identical settings. Fluid uses a separate sweat-loss estimate: 1.5 percent of body weight per hour, adjusted by the same intensity factor, then converted at 20 fluid ounces per estimated pound lost. This is not a measured sweat test. Temperature, humidity, fluid consumed during exercise, dietary restrictions, timing since exercise, and existing food intake are absent. Use the results as a transparent formula-based starting point, especially recognizing that actual sweat loss and recovery needs vary considerably.