Tip - The carbohydrate-to-protein ratio should be 2:1

The carbohydrate-to-protein ratio should be 2:1. Follow this formula for post-workout snacks: The carbohydrate-to-protein ratio should be 2:1 for short, low-to moderate intensity workouts or 3:1 in long, high intensity training sessions, says Andrea Hacker Thompson, MS, RD, of the ACSM Fit Society Page. The carbs will replenish the glycogen stores (that is, the stored glucose that provides energy), and the protein will rebuild the muscles.