To maximize your post-run recovery, consume a combination of carbohydrates and protein within 30 minutes after exercising, when your body’s insulin response peaks at 300%. Aim for a 3:1 carb-to-protein ratio, targeting 0.5-1 grams of carbs per pound of body weight. Pair this with 16-24 oz of water per pound lost during exercise, and include electrolytes for ideal rehydration. Understanding these nutrition basics sets the foundation for developing an effective recovery strategy.