Here's a simple calculation you can do for RECOVERY after a hard workout.
Recovery nutrition should be done in two phases, the first one immediately after exercise, the second phase within two hours of a training session. This is easy stuff.
Phase 1: Within 30 minutes after training session:
Body weight____x(range of .68 to .455)=_______ grams of carbohydrates.
Plus about 10 grams of protein.
Example: 150 lb x .68 to .455 = 68-102 grams of carbohydrates
Supplement example: 2 scoops of Hammer Recoverite plus 16-32 oz electrolyte drink
This should be a in liquid form since the body digests it easier.
Phase 2: Within 2 hours of training session
Body weight _____x .455= _____ grams of carbohydrates
Body weight _____ x .182=_____ grams of protein
Body weight 150 lb x .455 = 68 grams of carbohydates
Body weight 150 lb x .182 = 27 grams of protein
Food Example: Turkey sandwich (3 oz. turkey) with 8 fl. oz. chocolate milk
This phase can be more food based.
Source: Karla Wright, RD, CSSD, CSCS
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