Recovery after training
Carbohydrate for recovery after very intensive or long-lasting exercise: 4 g per kilogram of body weight, from all sources, in doses.
280 g
Total carbohydrate from food, drinks and gels, in doses, within the first 4 hours after exercise (no later than 6 hours).
Example split into four doses
- 70 gRight after exercise
- 70 gAfter 1 hour
- 70 gAfter 2 hours
- 70 gAfter 3 hours
One orange gel provides 31.2 g, which is 11% of the total. The other 248.8 g come from food and drinks.
Authorised health claim: Carbohydrates contribute to the recovery of normal muscle function (contraction) after highly intensive and/or long-lasting physical exercise leading to muscle fatigue and the depletion of glycogen stores in skeletal muscle. The beneficial effect is obtained with the consumption of carbohydrates, from all sources, at a total intake of 4 g per kg body weight, at doses, within the first 4 hours and no later than 6 hours following highly intensive and/or long-lasting physical exercise leading to muscle fatigue and the depletion of glycogen stores in skeletal muscle.
Not recommended for people sensitive to caffeine, pregnant or breastfeeding women, or children.
This is general guidance, not medical or nutritional advice.
Guidance by body weight
| Body weight | Total carbohydrate | Four doses |
|---|---|---|
| 50 kg | 200 g | 4 × 50 g |
| 60 kg | 240 g | 4 × 60 g |
| 70 kg | 280 g | 4 × 70 g |
| 80 kg | 320 g | 4 × 80 g |
| 90 kg | 360 g | 4 × 90 g |
| 100 kg | 400 g | 4 × 100 g |
Where does 4 g per kilogram come from?
From the condition of the authorised health claim for carbohydrates (Regulation (EU) No 432/2012), which is also printed on the Honey Bee Power gel label. The beneficial effect is obtained with a total of 4 g of carbohydrate per kilogram of body weight, from all sources, in doses, within the first 4 hours and no later than 6 hours after exercise.
The gel is only a part
One 40 g gel provides 29–32.8 g of carbohydrate, depending on flavour. For a 70 kg person that is about 11% of the amount needed; the rest comes from meals and drinks. The gel label says:
„Take 1 serving (40 g) after exercise or physical exertion. The product is intended for adults who have done very intensive or long-lasting physical exercise that has led to muscle fatigue and the depletion of glycogen stores in skeletal muscle.”See the gels