For an endurance athlete training 5 days per week who needs rapid glycogen replenishment between sessions, which macronutrient strategy is most appropriate immediately after training?

Only drink plain water without calories, because rehydration alone will fully restore muscle glycogen stores in under an hour regardless of carbohydrate intake.

Consume a carbohydrate-rich snack or drink providing ~0.5–0.7 g/kg body weight within 30–60 minutes after exercise, combined with 0.2–0.3 g/kg protein to support muscle repair and glycogen synthesis.

Avoid carbohydrates post-exercise and consume only a high-fat meal to continue training the athlete's ability to oxidize fat, because carbohydrates blunt aerobic adaptations.

Consume only protein (2.5 g/kg) after training to prioritize muscle growth and ignore carbohydrate intake entirely as it is irrelevant to endurance performance.