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It looks like you might have been cut off! Based on the article you shared about post-workout nutrition, I can certainly help you break down the "three pillars" mentioned by Grace Wade.
Since you mentioned 10 BGT (which I assume refers to 10 grams of a specific macronutrient or a body weight calculation), here is a summary of the targets suggested in the text:
The Three Pillars of Refuelling
| Pillar | Recommendation | Why it matters |
| Carbohydrates | 1 to 1.2g per kg of body weight per hour (for athletes). | Restores energy in muscles (glucose) and liver (fructose). |
| Protein | 20 to 40 grams after working out. | Essential for muscle recovery and prevents breakdown. |
| Fluids | Water, milk, or orange juice. | Rehydrates the body; electrolytes help retain fluids. |
Key Takeaways from the Research
The Power of Pairing: A 2016 study noted that athletes who consumed both carbs and protein within 2 hours of exercise performed significantly better in subsequent sessions than those who only had carbs.
The Fruit Advantage: Fruit is highly recommended because it provides both glucose for the muscles and fructose for the liver.
Hydration "Hacks": Interestingly, the article mentions that milk and orange juice can be more effective than water for rehydration because they contain electrolytes.
Would you like me to calculate the specific carb or protein targets based on a particular body weight?
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